Stand with legs slightly bent, grasping the bar with overhand grip and the hands wider than shoulder-width apart. With the back straight, lean forward at the waist 45 degress, so that the bar is at knee level.
- Inhale and hold the breath during an isometric contraction of the core and pull the barbell up to the chest.
- Return to the initial position and exhale.
This exercise contracts the latissimus dorsi, teres major, posterior deltoid, and the forearm flexors. When the shoulder blades come together, the rhomboids and trapezius contract.
The forward lean of the torso uses the spinal muscles in an isometric contraction. Varying the hand position in width and grip. (overhand and underhand) along with changing the angle of the torso allows you to work the back from a variety of angles.
ATTENTION: To prevent injury, never round the back during this exercise.
