Back · Shoulder and posture care
Posture Row with Chin Tuck
The Posture Row with Chin Tuck mainly trains your upper back and rear delts. Also working: lats and biceps.
Both cables
Standing, light pull
How to do it
- Stand tall in a slight split stance, arms extended in front
- Slide your chin straight back: make a double chin, eyes stay level
- Pull your elbows far back, shoulder blades together and down
- Hold for two seconds, return slowly
Coach’s tip
The antidote to the desk: your head slides back over your shoulders and your shoulder blades do the work. Keep it light: what counts here is your posture at the end of each rep, not the weight. Your neck stays long, shoulders away from your ears.
Setup
Pulley
Both pulleys at chest height
Grip
Single handles
Load
Both cables
Needs two cable towers
Stability
Standing with a moderate load. Brace your core.
Alternatives
Other exercises for the same movement (shoulder and posture care). In DCFT you can swap with one tap, and the app only offers what your equipment allows.
Questions about this exercise
What muscles does the Posture Row with Chin Tuck work?
Mainly the upper back and rear delts. The lats and biceps help.
How do I set up the cable machine for the Posture Row with Chin Tuck?
Pulley: Both pulleys at chest height. Grip: Single handles.
Can I do the Posture Row with Chin Tuck on a single cable tower?
Not like this. The Posture Row with Chin Tuck needs both cables at once, so two towers. If you set up DCFT for one tower, the app leaves it out of your plan and uses exercises such as Cable External Rotation and Wall Slide instead.
What can I do instead of the Posture Row with Chin Tuck?
For the same movement: Cable External Rotation, Wall Slide and Cable Serratus Punch. In DCFT you swap with one tap.
DCFT
The Posture Row with Chin Tuck in DCFT
In the app this exercise comes with your weight: the plate to pin, what you lifted last time and a rest timer that starts by itself.
Free on the App Store for iPhone. Pro is a one-time purchase with no subscription.