Bodyweight
Back Lever
Upper Back · Back
Intermediate6
Demonstration
BeginnerCompoundCable
Cable Seated One Arm Alternate Row
Upper Back · Back
3
sets
8–10
reps
1m 30s
Rest time
~9
Calories / set
Instructions
- 1
Sit on a bench facing a cable machine with your feet flat on the ground and knees slightly bent.
- 2
Grasp the handle with one hand and keep your arm fully extended in front of you.
- 3
Pull the handle towards your body, retracting your shoulder blade and keeping your elbow close to your side.
- 4
Pause for a moment at the top of the movement, squeezing your back muscles.
- 5
Slowly release the handle back to the starting position.
- 6
Repeat with the other arm.
- 7
Alternate between arms for the desired number of repetitions.
Muscles worked
Primary
Upper Back
biceps
Secondary
bicepsforearms
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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Alternatives
Bodyweight
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