Rows of the upper block with straight arms
Reps10 times
Calories burned115 kcal
LevelBeginner
Changing duration and load is available in our application
Take the handle of the cable machine, move away from the machine 1-2 meters. Hands are located on the handle wider than shoulder width. Lean back 30° and extend your arms forward. If you can’t stretch your arms forward, step back a few more centimeters. Once you have taken the correct position, you are ready to start the exercise. Perform a downward pull while keeping your arms straight. Hands should be as close to the body as possible. This movement is performed on the exhale. On an inhale, slowly raise your arms to the starting position
How to perform the exercise
10 times
115 kcal
Control your movement and do not rush.
01
Start position
Take the cable handle and step back 1–2 meters from the machine.
02
Lean
Lean back 30 degrees and extend your arms forward, taking the handle wide.
03
Setup
If the arms do not extend, step back a little until the position is right.
04
Pull
Exhale and pull the handle down while keeping the arms straight and close to the body.
05
Hold
At the bottom feel the lats contract.
06
Return
Inhale and slowly raise the arms back to the start.
Variants
Beginner
Work with a light weight and a short range.
Middle
Use a moderate weight while keeping the arms straight.
Professional
Increase the weight while fully controlling the shoulder movement.
Which muscles are working
The main load falls on the lats, triceps and mid-back.
Benefits of the exercise
Strength
Isolates and builds the lats.
Simply
A simple movement with a single cable.
Balance
Teaches you to work the back without the biceps.
Contraindications
Acute shoulder or elbow pain.
Lower back problems when leaning.
Using excessive weight and jerking.
Recommendations
Isolation
Do 3 sets of 12–15 reps with control.
Technique
Keep the arms straight and do not involve the biceps.
