Train.exerciseLibrary.primaryMuscles

• Latissimus dorsi
• Rhomboids
• Middle trapezius

Secondary muscles

• Biceps brachii
• Posterior deltoid
• Erector spinae

Technique

• Straddle the bar or use a chest-supported station if available.
• Hinge at the hips with a neutral spine and braced core.
• Grip the handles and pull toward the lower chest or upper abdomen.
• Lead with the elbows and squeeze the shoulder blades at the top.
• Lower the weight under control without rounding the lower back.

Common mistakes

• Using excessive weight and losing torso position.
• Pulling with the arms only, not the back.
• Rounding the lower back during the pull.
• Incomplete range of motion.

Special recommendations

• Chest-supported variations reduce lower-back demand.
• Keep the torso angle consistent throughout the set.
• Moderate load with full retraction beats heavy partial reps.

When to use

• Back thickness and rowing strength.
• Alternative to barbell or dumbbell rows.
• Hypertrophy-focused back training.

Consider modifications if

• Moderate lower-back discomfort increases with loading in bent-over positions.
• Moderate shoulder pain occurs during pulling movements.
• Proper technique cannot be maintained throughout the exercise.

In these situations, consider reducing load, adjusting technique, choosing an alternative exercise, or consulting a qualified professional.

Experience level

• Intermediate
• Advanced