A chest-supported row lying on an incline bench, pulling a rope from a low pulley through a long extended reach, isolating the mid-back with zero lower-back load.
BackCableHorizontal pull
Start
End
Primary
RhomboidsLatissimus dorsi
Secondary
Rear deltoidsMiddle trapeziusBiceps
Equipment
Cable
Pattern
Horizontal pull
Setup
01Set an incline bench to about 30 to 45 degrees facing a low pulley with a rope attached.
02Lie chest-down on the bench with the head above the top edge.
03Reach forward and grip the rope ends with a neutral grip, arms fully extended.
04Position the bench so the cable is taut and pulling your arms into a long stretch.
Execution
01Pull the rope toward the base of the bench, driving the elbows up and back.
02Spread the rope ends slightly as the hands reach the torso.
03Squeeze the shoulder blades together while the chest stays glued to the pad.
04Extend fully forward, letting the shoulder blades protract at the bottom.
Checkpoints
-The chest never leaves the pad, even on the last reps.
-Full protraction at the stretch and full retraction at the top.
-Elbows track at roughly 45 degrees from the torso.
-The head stays neutral, not craned up.
Common mistakes
-Pushing off the pad and turning it into a torso extension.
-Cutting the forward reach short and losing the stretch.
-Pulling with bent wrists and letting the rope collapse inward.
-Bouncing the weight at the turnaround.
Programming notes
-Use 3 to 4 sets of 10 to 15 reps as strict mid-back volume.
-A smart choice when the lower back is fatigued from squats or deadlifts.
-Pause briefly at both the stretch and the squeeze for the best return per rep.
