Behind Back Cable Pulls

Muscles worked: Upper and mid back muscles, particularly around the shoulder blades.

• First adjust the cable pulley machine so that the pulley is high above your head.  Attach two handle attachments to the machine. 

• Grab both cables and turn your palms so that they are facing the front. 

• Step forward about a half step and slightly lean forward.  Pull the handles while bringing your elbows behind your back. 

Note: The idea is to attempt to touch your elbows behind your back.  That is, of course mechanically not possible for most all of us but if you concentrate on trying to bring the elbows together behind your back that is the correct for.