Target Muscles
| Basic Muscle Groups |
|---|
| Lower-back (Main Target) |
| Upper-back (Main Target) |
| Trapezius (Main Target) |
| Advanced Muscle Groups |
|---|
| Latissimus-dorsi (Main Target) |
| Bicep-brachialis |
| Upper-trapezius |
| Brachioradialis |
Difficulty
Steps
Position a bench under a pull-up bar and lie on your back with your chest directly beneath the bar.
Grasp the bar with a wide overhand grip, hands positioned wider than shoulder-width apart.
Engage your core and pull your chest towards the bar, leading with your elbows and squeezing your shoulder blades together.
Lower yourself back towards the bench in a controlled manner, then repeat for the desired number of repetitions.
Benefits
Targets the muscles of the upper back, including the latissimus dorsi and trapezius.
Engages the biceps and forearms as secondary muscles.
Provides a variation of the traditional pull-up exercise.
Equipments
