Pull variant 1
Exercise
2
by
6
Back
Arched rows to the mid-chest for upper lats and traps.
Setup
Adjust seat height so the handle is at chest level.
Press chest firmly against the pad, place feet wide and flat.
Use a wide overhand grip, hands outside, forearms aligned with the handle.
Lift chest, actively pull shoulder blades back and down.
Core tight, spine neutral, no hyperextension, no rounding.
Execution
Pull the handle in a slight arc toward your mid-chest.
Lead elbows back and out, focusing on upper lat, rhomboids, and traps.
Squeeze shoulder blades together at the end point and hold briefly.
Extend arms with control, letting shoulder blades slide forward, keeping tension.
Breathing: Exhale when pulling, inhale on the controlled return.
