Description
Horizontal pull to develop back thickness and postural control.
01 · Setup
Set up the movement
- Adjust the pulley height to maintain a natural path.
- Keep your torso stable, back neutral and chest open.
- Keep your shoulders down and shoulder blades engaged.
- Align your wrists and grip firmly.
02 · Execution
Perform the rep
- Pull your elbows backward while keeping your trunk still.
- Contract between your shoulder blades.
- Return slowly into a lat stretch.
- Maintain continuous tension and control the return into the stretch.
Technique cue
Contract your shoulder blades at the end of the pull without momentum.
Common mistakes- a rounded back
- using trunk momentum
- raising the elbows too high
- returning abruptly
- letting the load pull back suddenly
Safety notes
Risks of poor execution
- A rounded back under load increases lower-back risk.