Muscle groups

Back, Shoulders, Trapezius, Forearm, Latissimus


Grip the bar wide with pronated grip (palms forward) and thumbs over the bar.
Depress your shoulders and begin by pulling towards one side, keep the opposing arm as straight as possible at all times.
Towards the top range of the movement twist palm of the opposing arm over the bar and push down to increase the maximum height of your pull. Bring the elbow of the main arm close to your side and drive it behind your back while tightening obliques of that side. Aim to bring your chin above your fist. Pause at the top. Lower yourself down with control aiming to keep all of the weight towards the main pulling arm until the very end of your negative movement. Relax the shoulders at the bottom to complete the repetition.

Movement Group


Required Equipment


Progressions And Regressions