• Inhale and bring the bar to the chest with an overhand grip.
• Exhale at the end of the movement.
This exercise is similar to bent rows and allows you to concentrate on working your back because you do not have to focus too much effort on positioning.
It mainly uses the latissimus dorsi, teres major, posterior deltoid, arm flexors, trapezius, and rhomboids. Some machines are equipped with an abdominal support, which eliminates the work of the abdominal and spinal muscles. However, when using heavy weights, the rib cage is compressed against the abdominal-support pad, which interferes with breathing and makes the exercise painful to perform.
VARIATION AT A MACHINE REPRODUCING THE MOVEMENT AS PERFORMED AT A T-BAR
Pectoralls minor Pectoralls major
Comment: A pronated (overhand) hold shifts some of the effort to the biceps brachii and the upper portion of the trapezius at the end of the pull.
Sternocleidomastoid Posterior deltoid Middle deltoid Latissimus dorsi
Triceps brachii Brachioradlalls
Extensor carpi radialis longus
Trapezius Infraspinatus Biceps brachii Brachialis
Serratus anterior External oblique i Aponeurotic Insertion j of latissimus dorsi
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