How to perform it
- Sit at the cable station with your spine upright, feet firmly on the floor, and abs engaged.
- Grip the bar with a wide grip, keeping your arms extended overhead at the start.
- Keep your chest open and shoulders stable before beginning the pull.
- Pull the bar downward with control, driving your elbows toward the sides of your torso.
- Focus the effort on your back muscles and avoid excessively leaning your body or using momentum.
- Pull through a comfortable range while preserving posture and control.
- Return slowly to the starting position, extending your arms with control without letting the weight drop.
- Exhale as you pull and inhale as you return, maintaining a steady rhythm throughout the set.
What you should feel
Greater activation of the back, especially the lats, with involvement of the biceps and shoulders. The contraction should remain controlled through the upper torso, without pain in the shoulders, neck, or lower back.
Groups mentioned in the description
Exercise questions
Sit at the cable station with your spine upright, feet firmly on the floor, and abs engaged. Grip the bar with a wide grip, keeping your arms extended overhead at the start. Keep your chest open and shoulders stable before beginning the pull. Pull the bar downward with control, driving your elbows toward the sides of your torso. Focus the effort on your back muscles and avoid excessively leaning your body or using momentum. Pull through a comfortable range while preserving posture and control. Return slowly to the starting position, extending your arms with control without letting the weight drop. Exhale as you pull and inhale as you return, maintaining a steady rhythm throughout the set.
Vertical pulling movement that works the biceps, shoulders, and back while keeping the shoulders stable and controlling the return of the load.
Greater activation of the back, especially the lats, with involvement of the biceps and shoulders. The contraction should remain controlled through the upper torso, without pain in the shoulders, neck, or lower back.
The guidance above organizes the content from the Athletic Station exercise base. Adapt the movement to your individual condition and stop if you experience pain.