Online Exercise System

Primary Muscles:

• Latissimus Dorsi
• Trapezius

Secondary Muscles:

• Biceps

Body Area:

• Back

Movement Type:

Equipment:

Training Category:

• Resistance

Proper Steps:

Begin seated with feet flat on foot rest
Grip the bar with your palms facing the floor (prone grip)
Brace your core by pulling your belly button to your spine and dropping your rib-cage down towards your hips
Begin the rep by retracting your shoulder blades
Then, pull your elbows back and together behind you
Control the weight as you return to the starting position
Repeat for desired amount of repetitions