Target Muscles: Upper, middle back
Equipment: Cable Machine
Start: Attach the long straight bar to the high cable. Sit down on the padding or slide a bench underneath it. Sit down and grab the bar with a false (thumb on the same side as your fingers), overhand, shoulder-width grip. Keep your arms straight and your torso upright or leaning back slightly.
Finish: Pull your shoulder blades together and down. stick your chest out , and pull the bar to your chest. Pause with the bar an inch or two off your chest, then slowly let it rise to the starting position. Keep your chest out.