Main Muscle Worked: Middle Back
Other Muscles: Biceps, Lats
Mechanics Type: Compound
Main Muscle: Middle Back
- Load the bar to an appropriate weight for your training. Stand astride the bar and bend at the hips to take a pronated grip on the handles.
- Ensure that your back remains flat, and then remove the weight from the rests, letting the bar hang at arms length. This will be your starting position.
- Perform the movement by flexing the elbows and retracting the shoulder blades, pulling the weight to your chest.
- After a brief pause at the top of the motion, return to the starting position.