This is a great exercise targeting the rear shoulders (rear delts), upper back (traps, rhomboids). Also helps with posture and shoulder stability.

Set the seat height so the handles are level with your shoulders. Select a light weight you can control for 10–12 reps. Sit with your chest firmly against the pad and feet flat on the floor.

Grab the handles with your palms facing in or down, depending on the machine design. Keep your chest on the pad and core tight.

Pull the handles straight back and out, keeping elbows high and slightly bent. Exhale as you pull.

Pause at the back of the movement and squeeze your shoulder blades together.

Bring the handles forward with control while inhaling. Avoid letting the weights slam.

Perform 10–12 reps for 2–3 sets, resting 60–90 seconds.

Safety Tips
Keep movement slow and controlled. Avoid shrugging your shoulders or arching your back. Focus on pulling with your rear delts and upper back, not your arms.