This exercise is a better version of dumbbell and barbell Bent Over Row exercise. The reason is your performance will be very smooth and seamless. You feel better stretch and activation on your back muscles esp. on lats within few reps and with lower load. Better posture enhances your performance with heavier load. It stimulates muscles and helps in growth, development and better definition of back and core muscles. Equipment is rope and cable pulley machine. First, grab attached rope in a way you already maintain a fixed streamlined posture. You have to grab at middle portion of rope not on bottom for better ROM. Gently pull the rope to your naval. Feel full activation and slowly release fully till the end ensuring maximum stretch. Core should be tightened till the end. Never compromise your posture and form. Your form should be equivalent till the end. Do 3-4 sets of 12-15 reps. Never exaggerate. Respire fully in each Rep. It can be done effectively with moderate weight.
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