Exercise details

• Target muscles: None; the back in general. See synergists
• Synergists: Latissimus Dorsi, Middle and Lower Trapezius, Rhomboids, Teres Major, Posterior Deltoid, Infraspinatus, Teres Minor, Brachialis, Brachioradialis, Sternal (Lower) Pectoralis Major
• Dynamic stabilizers (not highlighted): Biceps Brachii, Long Head of Triceps Brachii
• Mechanics: Compound
• Force: Pull

Starting position

1. Stand over a loaded barbell, with the bar lining up with your toes.
2. Bend at the hips and a little at the knees and grasp the barbell with hands a little wider than shoulder width apart. Your back should be straight and close to horizontal (illustration needs correcting. Sorry!).

Execution

1. Exhale as you pull the barbell up to your waist.
2. Hold for a count of two and squeeze your back muscles.
3. Inhale as you lower the barbell in a controlled manner until it nearly touches the floor.
4. Repeat.