This exercise involves lying on your back on a bench and pulling your body up towards the bench using your arms and back muscles. It is a great exercise for strengthening the upper back and improving posture.
Type
Strength
Equipment
Bench
Difficulty
Intermediate
Key Benefits
- Strengthens the upper back muscles, including the rhomboids, trapezius, and latissimus dorsi
- Improves posture by correcting rounded shoulders and forward head posture
- Engages the core muscles for stability and balance
- Can be modified for different fitness levels by adjusting the angle of the bench
- Requires minimal equipment and can be done at home or in a gym
How to perform
- Find a sturdy bench or low bar that can support your weight.
- Lie on your back underneath the bench or bar, with your feet flat on the ground and your knees bent.
- Reach up and grab the bar or bench with an overhand grip, with your hands shoulder-width apart.
- Engage your core and glutes, and lift your hips off the ground until your body forms a straight line from your shoulders to your knees.
- Pull your chest up towards the bar or bench, keeping your elbows close to your body and squeezing your shoulder blades together.
- Lower yourself back down to the starting position with control, and repeat for the desired number of reps.
FRONT VIEW
BACK VIEW
Traps
Primary
Biceps
Primary
Forearms
Primary
Back
Primary