A bodyweight exercise that targets the muscles in the back, biceps, and forearms.
- +Great for improving back strength and posture
- +Can be modified for all fitness levels
- +No specialized equipment needed
- –Risk of shoulder injury if done improperly
- –Can be difficult to perform without assistance
- –Requires strong core stability which may be challenging for beginners
This exercise targets:
Upper Back
Lats
Traps
Shoulders
Rear Delts
Rotator Cuff
–
Biceps
Ratios are approximate and can vary depending on form and technique.
How to perform
- Use a sturdy low surface (table edge or bar) that can support your weight
- Lie under it and grasp with an overhand, shoulder-width grip
- Extend legs, heels on floor; keep body in a straight line
- Set shoulders down and back; brace core and squeeze glutes
- Pull your chest to the bar by driving elbows down and back
- Pause and squeeze shoulder blades; keep neck neutral, don’t shrug
- Lower slowly to straight arms. Exhale up, inhale down. Bend knees to make it easier; elevate feet to make it harder