This exercise involves lifting a barbell from a rack at knee height, using a wide grip and pulling the weight up towards the hips. It primarily targets the muscles of the back, including the lats, traps, and erector spinae.
Type
Strength
Equipment
Barbell
Difficulty
Intermediate
Key Benefits
- Targets the upper back muscles, including the traps and rhomboids
- Improves posture and spinal erector strength
- Increases grip strength and forearm development
- Can be used as a variation to traditional deadlifts
- Allows for heavier weight to be lifted compared to traditional deadlifts due to the shortened range of motion
How to perform
- Start by standing in front of a barbell with your feet shoulder-width apart.
- Bend down and grip the barbell with an overhand grip, with your hands slightly wider than shoulder-width apart.
- Stand up straight, lifting the barbell off the rack and holding it at arm’s length in front of you.
- Take a step back from the rack and position your feet hip-width apart.
- Lower the barbell down towards your shins, keeping your back straight and your core engaged.
- Pause for a moment at the bottom of the movement, then slowly lift the barbell back up to the starting position.
- Repeat for the desired number of repetitions.
FRONT VIEW
BACK VIEW
Traps
Primary
Back
Primary
Lower Back
Primary
Glutes
Primary
Hamstrings
Primary
Forearms
Primary