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Workout Details

Equipment:
Barbell

Body-part:
Back

Target:
Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers

Synergist:
Brachialis, Brachioradialis, Deltoid Posterior, Pectoralis Major Sternal Head

Instructions:

  • Position a bar into a landmine or in a corner to keep it from moving. Load an appropriate weight onto your end.
  • Stand over the bar,Using your hips and legs, rise to a standing position.
  • Assume a wide stance with your hips back and your chest up. Your arms should be extended. This will be your starting position.
  • Pull the weight to your upper abdomen by retracting the shoulder blades and flexing the elbows. Do not jerk the weight or cheat during the movement.
  • After a brief pause, return to the starting position.
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