A Typical Session
25 Min
Warm-up
5m
Main Set
15m
Cooldown
5m
9 kcal
/ min (est.)
4 × 10
sets × reps
Why this exercise
Difficulty: Advanced
Develops mid-back thickness and overall pulling strength using heavy compound motion.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
4
Reps
10
Rest
90s
How to Perform
- 1.Grip the barbell with an overhand grip, bend at hips keeping a flat back.
- 2.Pull the bar toward your lower chest, squeezing your shoulder blades together.
- 3.Lower the bar under control and repeat.
Pro Tips
- •Keep back flat and core engaged.
- •Avoid jerking the bar.
- •Control both the lift and the descent.
Equipment
Barbell
Safety
Avoid rounding your back; engage your core throughout.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.