Chest pull back

Category

Back

Difficulty

Intermediate

Equipment

Bodyweight

Primary muscles

Pectoralis Major, Rhomboids, Trapezius

Secondary muscles

Deltoids, Biceps Brachii

How to do it

1. Begin by standing with your feet shoulder-width apart and leaning slightly forward at the hips. Bend your arms in front of your chest with your palms facing each other, lightly squeezing to activate your chest.
2. Perform a rowing motion with your right arm by pulling it back, bending your elbow, and squeezing your shoulder blade towards your spine.
3. Return your right arm to the starting position, keeping your left arm steady and engaged in front of your chest.
4. Repeat the rowing motion for the desired number of repetitions.

Form tips

• Focus on squeezing your shoulder blade towards your spine to maximize the engagement of you back muscles.
• Perform the movement slowly and with control to avoid using momentum and to ensure proper muscle activation.
• Keep your shoulders down and away from your ears to avoid unnecessary strain.
• Ensure your chest remains open and engaged by maintaining light tension between your palms.