EXERCISE PROFILE
- MAIN MUSCLES: Back
- SECONDARY MUSCLES: Biceps
- EXERCISE CATEGORY: Pulling
- EXERCISE TYPE: Basic-(Multi-Joint)
- EQUIPMENT REQUIRED: Barbell
- EXPERIENCE LEVEL: Beginner Mid-level
EXERCISE INSTRUCTION
- Place your feet shoulder-width apart so that the bar is exactly between them.
- Bend your knees, with one hand grab the bar closer to the pancakes, put the other on your knee.
- Pull the bar towards you and lift it slightly off the floor. The back should be straight. This is the starting position.
- Next, with a powerful movement, pull the bar as close to the chest as possible, at the top point, bring the shoulder blades as close as possible.
- Pause briefly and slowly return the bar to its original position, do not place it on the floor.
NOTE: As with other back movements, the back must be kept level throughout the exercise.
Raising your head up and keeping your gaze at the top corner of the roof will help maintain an arch in the back.