This exercise involves holding a barbell with an underhand grip and bending over at the waist, then pulling the barbell up towards the chest while keeping the elbows close to the body. It primarily targets the back muscles, including the lats, rhomboids, and traps.
Type
Strength
Equipment
Barbell
Difficulty
Intermediate
Key Benefits
- Targets multiple muscle groups including the back, biceps, and shoulders
- Improves posture and strengthens the muscles responsible for maintaining good posture
- Increases overall back strength and can help prevent injury
- Can be modified to target different areas of the back by adjusting grip and hand placement
- Can be easily incorporated into a full body workout routine
How to perform
- Stand with your feet shoulder-width apart and your knees slightly bent.
- Hold a barbell with an overhand grip, with your hands slightly wider than shoulder-width apart.
- Bend forward at the hips, keeping your back straight and your head up.
- Lower the barbell towards the ground, keeping your elbows close to your body.
- Pause for a moment, then pull the barbell up towards your chest, squeezing your shoulder blades together.
- Lower the barbell back down to the starting position.
- Repeat for the desired number of repetitions.
FRONT VIEW
BACK VIEW
Traps
Primary
Back
Primary
Lower Back
Primary
Biceps
Primary
Forearms
Primary