Classification
| Type | auxiliary |
| Mechanics | compound |
| Direction | pull |
| Equipment | long pull |
| Additional Equipment | - |
Instructions
Preparation
Sit on bench and grasp grip cable attachment. Place feet against platform, keep knees slightly flexed and sit upright.Execution
Pull grip toward waist and keep back straight. Pull shoulder blades back. Return until arms are almost extended while flexing hips to lean forward. Keep back straight. Repeat by extending hips until torso reaches upright position.Variations / Comments
Let shoulders be pulled forward while extending arms.
Starting Position 
Ending Position Muscles
| Target | Back, General |
| Synergist | Erector Spinae | Trapezius, Middle | Trapezius, Lower | Rhomboids | Latissiumus Dorsi | Deltoid, Posterior | Brachialis | Brachioradialis |
| Stabilizers | Biceps Brachii | Hamstrings | Gluteus Maximus |
Front
Rear
