A strength training exercise targeting the upper back, specifically the latissimus dorsi, rhomboids, and trapezius muscles. It involves pulling a weight towards the chest while maintaining a wide grip on the handles, with the chest supported on an inclined bench to minimize lower back strain.
Adjust the bench to an incline of approximately 30-45 degrees.
Lie face down on the bench with your chest supported and feet firmly on the ground.
Grasp the handles or barbell with a wide overhand grip, hands slightly wider than shoulder-width apart.
Engage your core and keep your body stable throughout the movement.
Exhale as you pull the weight towards your chest, squeezing your shoulder blades together at the top of the movement.
Inhale as you slowly lower the weight back to the starting position, maintaining control.
Repeat for the desired number of repetitions.
Ensure your chest remains in contact with the bench throughout the exercise to support your back.
Focus on squeezing your shoulder blades together to maximize engagement of the upper back muscles.
Avoid using momentum; perform each rep with controlled motion.
Keep your elbows slightly bent and avoid locking them out at any point during the exercise.
Maintain a neutral spine by keeping your head aligned with your spine.
Loading…