How to perform it
- Sit at the cable row station with your feet firmly supported on the platform, spine upright, and abs engaged.
- Hold the triangle handle with a neutral grip, keeping your arms extended in front of you at the start.
- Keep your chest open and shoulders stable throughout the movement.
- Pull the triangle handle toward your abdomen with control.
- Drive your elbows backward close to your body while focusing the effort on your back muscles.
- Avoid swinging your torso or using momentum to complete the repetition.
- 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 from start to finish.
What you should feel
Greater activation of the back, especially the mid-back, with involvement of the biceps and rear deltoids. The contraction should remain controlled through the upper torso, without pain in the shoulders, lower back, or wrists.
Groups mentioned in the description
Exercise questions
Sit at the cable row station with your feet firmly supported on the platform, spine upright, and abs engaged. Hold the triangle handle with a neutral grip, keeping your arms extended in front of you at the start. Keep your chest open and shoulders stable throughout the movement. Pull the triangle handle toward your abdomen with control. Drive your elbows backward close to your body while focusing the effort on your back muscles. Avoid swinging your torso or using momentum to complete the repetition. 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 from start to finish.
Horizontal pulling movement that works the biceps, shoulders, and back while driving the elbows backward with control of the torso and shoulder blades.
Greater activation of the back, especially the mid-back, with involvement of the biceps and rear deltoids. The contraction should remain controlled through the upper torso, without pain in the shoulders, lower back, or wrists.
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.