Type of exerciseCompound

Muscles usedBiceps, lats, traps


Here is a variation for the back muscles. Biceps, lats, lower traps, middle traps and rhomboid, several muscles involved in this polyarticular movement, the back of the shoulder is also requested.

The pulley gives you mobility, take advantage of it to realize the movement in full amplitude.

Like all bodybuilding exercises, it is important to optimize your diet plan.

Follow the instructions for horizontal pull with cable

  • 1. Set the load on the machine and sit on the seat with your back straight and flat.
  • 2. Grasp the handles with the palm of your hand in neutral grip. Contract your abs to keep yourself straight.
  • 3. Pull the handles back while keeping the elbows close to the body.
  • 4. While controlling the return, return to the initial position by moving the handles forward.
  • 5. Continue your series by repeating the movement the desired number of times.

The horizontal pull with cable : several techniques, tips and advice

  • 1. Your breathing is reversed, during the effort you inhale.
  • 2. Tighten your shoulder blades voluntarily during the concentric phase (pulling).
  • 3. Make slow movements, the pull is as slow as the return.
  • 4. Keep the return phase as much as possible.
  • 5. Do not let the moving weights touch the still weights on the return phase, so you would be in muscle tension all the time.
  • 6. Keep the focus on your back and do not pull with the arm.
  • 7. Do not lock the elbow.

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