VIDEO DEMO:

EXERCISE INSTRUCTIONS:

1. SETUP: Sit up straight, chest up & shoulders pinned back. Take a neutral-grip on the handle and get ready to work.
2. REP: Pull your elbows down and back to really squeeze your lats hard. The goal is to keep your chest up and draw your elbows behind the body. Done correctly, you’ll look like Superman tearing open his shirt to reveal the “S” at the end of each rep.
3. TIP: We are working with PAUSE REPS here, so stay in the peak contraction of the rep for your designated number of seconds (see workout for those). Hold the rep by squeezing your shoulder blades together and keeping your shape.

MUSCLES WORKED BY THIS EXERCISE:

• Back (Lats, Middle Back)
• Arms (Forearms, Biceps)

ALTERNATIVE EXERCISES:

• Seated Cable Row (Full range of motion)
• Scap Retraction Row
• Single-arm Cable Row