Description
Horizontal pull to gain back thickness and postural control.
01 · Setup
Set up the movement
- Adjust the pulley height to maintain a natural trajectory.
- Stable torso, neutral back, open chest.
- Low shoulders and active shoulder blades.
- Wrists aligned, grip firm.
02 · Execution
Perform the rep
- Pull your elbows back while keeping your torso fixed.
- Pause at peak contraction between the shoulder blades.
- Slowly come back until the lats are stretched.
- Maintain continuous tension and control the return to the stretch.
Technique cue
Contraction of the shoulder blades at the end of the pull, without momentum.
Common mistakes- rounded back
- torso swing
- elbows that rise too high
- abrupt return
- let the load return suddenly
Safety notes
Risks of poor execution
- A rounded back under load increases the lumbar risk.