Mainly muscles involved:
- Latissimus dorsi
- Trapezius
- Rhomboid
- Teres major and minor
- Deltoid
- Biceps
For whom:
- Advanced
- Building muscles
Execution:
- Stand over the barbell with your feet shoulder-width apart.
- Place feet parallel or toes slightly outward, knees slightly bent and pointing outward.
- Lean your torso into a position as parallel to the floor as possible, firmly withdrawing your hips.
- Keep your back straight, pulling your shoulder blades back and down.
- Keep your head in line with your body, looking at the floor.
- Tighten your abdominal and gluteal muscles.
- Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
- With a dynamic, controlled motion, pull the barbell up to your abdomen, guiding your elbows to the sides. Guide the barbell close to your thighs.
- With a slow, smooth movement, return to the starting position.
- Inhale - while lowering the weight.
- Exhale - while contracting the muscles.
Most often making mistakes:
- Round back
- Straight legs
- Imposing the weight on the torso
- Exercising with too much weight
My tips
- Focus on maintaining your posture. Secure the lumbar region of the spine by pinning the abdomen.
- Reduce the weight if you cannot complete all series without imposing weight.
- Focus on your breathing. Perform the exercise slowly, controlling the weight and pace.
- To engage slightly different muscle parts, you can pull the barbell up to your chest or grip it with an underhand grip.
