Type: Compound
Primary Muscles: Latissimus dorsi, trapezius, rhomboids
Secondary Muscles: Posterior deltoids, biceps, core, erector spinae
Exercise Key Form:
1. Hinge at hips, back flat, barbell or dumbbells in hands, arms extended.
2. Pull weight toward lower ribs, squeezing shoulder blades together.
3. Lower weight with control.
NASM-CPT Tip: Keep your back neutral and avoid jerking or swinging the weight.
Why This Exercise Is Important:
This movement strengthens the upper and mid-back, improves posture, and balances pushing movements in a full-body strength program.
Alternate:
Barbell Rows, Dumbbell Rows
