Primary Muscle: Back
Equipment: Machine
Level: Beginner
Purpose: To target the rhomboid muscle of your back.
Execution: Set the seat so that the handles are slightly lower than shoulder height. Keeping your chest pressed against the support, grasp the handles with a wide grip. Retract the shoulder blades then pull the weight back in one explosive movement. Squeeze your back as you pull the weight back before allowing the weight to pull you back to the start position. Allow a full extension of your arms before pulling back for another repetition.