Overview
The king of back exercises alongside the deadlift. A heavy horizontal pull that builds back thickness, density, and rowing strength.
Muscles Trained
Primary back
Secondary
BicepsRear DeltoidsCoreHamstrings
Step-by-Step Instructions
- 1
Hip-hinge to ~45°, back flat, bar hanging.
- 2
Pull bar to lower chest, squeezing the lats and rear delts.
- 3
Lower with control.
- 4
Maintain the hip-hinge — don't stand up.
Benefits
- ✓
Massive back thickness and strength
- ✓
Develops the entire posterior chain
- ✓
Transfers directly to deadlifts and other lifts
Form Tips
- →
Overhand grip hits the upper back; underhand hits more lower lat
- →
Do not bounce the weight — control every rep
Watch Video Tutorial
Search YouTube for demonstration