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Instructions
- Hold your trunk tight and keep your back straight
- Position the bar in the corner of two walls
- Hold the bar with palms in, one above the other
- Bend your knees and lean forward slightly
- Pull the bar to your chest
- Pull your shoulders back and push your chest forward
- Lower the bar so your arms are extended and can feel a slight stretch in your back
- Alternative - Hook a close grip row attachment under the bar for a more even grip
- Note - You may want to have someone stand on the bar where it meats the wall to prevent it from lifting
Muscles involved
- Trapezius
- Latissimus Dorsi
- Teres Major
- Rhomboids
- Posterior Deltoid
- Infraspinatus
- Erector Spinae
- Biceps Brachii
Thanks alot guys, i have been looking for a workout to really get contractions in my back when working it! I am “sore” in a good way today from last nights awezome workout! Really really thanks.
Comment by Vegard — May 7, 2008 @ 8:40 am
this is the best site for showing how to do all exercises,second to none,well done.
Comment by mark roskell — May 30, 2008 @ 7:16 pm
Thanks for the complement, it’s always appreciated.
If you have any further questions or comments please post in the forums - more eyes will see it and more people will offer guidance.
Comment by Phil — August 19, 2008 @ 8:34 pm