Target Muscles
| Basic Muscle Groups |
|---|
| Lower-back (Main Target) |
| Upper-back (Main Target) |
| Biceps (Main Target) |
| Advanced Muscle Groups |
|---|
| Erector-spinae (Main Target) |
| Latissimus-dorsi (Main Target) |
| Bicep-brachialis (Main Target) |
| Caput-longum(long) (Main Target) |
| Caput-breve(short) (Main Target) |
Difficulty
Steps
Start with a barbell on the ground in front of you and your feet shoulder-width apart.
Bend at your hips and knees to grip the barbell with an overhand grip, hands just outside of shoulder-width.
Brace your core and keep your back flat as you pull the barbell up towards your lower chest, leading with your elbows.
Lower the barbell back down to the ground under control, ensuring it makes contact with the floor each time.
Repeat for the desired number of repetitions.
Benefits
Strengthens the muscles of the upper back, including the latissimus dorsi and rhomboids.
Targets the biceps and forearms for grip strength.
Improves scapular retraction and stability.
Equipments
