How to perform it
- Stand with your feet shoulder-width apart, knees slightly bent, and hold the bar with your palms facing upward.
- Push your hips back and lean your torso forward while maintaining a neutral spine and active abs.
- With your arms extended below your torso, pull the bar toward your abdomen while keeping your elbows close to your body.
- Drive your elbows backward without shrugging your shoulders or swinging your torso.
- Lower the bar slowly to the starting position while maintaining the underhand grip and control of the load.
- Exhale as you pull and inhale as you return.
What you should feel
Activation of the lats and mid-back, with more noticeable biceps involvement because of the underhand grip.
Groups mentioned in the description
Exercise questions
Stand with your feet shoulder-width apart, knees slightly bent, and hold the bar with your palms facing upward. Push your hips back and lean your torso forward while maintaining a neutral spine and active abs. With your arms extended below your torso, pull the bar toward your abdomen while keeping your elbows close to your body. Drive your elbows backward without shrugging your shoulders or swinging your torso. Lower the bar slowly to the starting position while maintaining the underhand grip and control of the load. Exhale as you pull and inhale as you return.
Horizontal pulling movement that works the biceps and back while driving the elbows backward with control of the torso and shoulder blades.
Activation of the lats and mid-back, with more noticeable biceps involvement because of the underhand grip.
The guidance above organizes the content from the Athletic Station exercise base. Adapt the movement to your individual condition and stop if you experience pain.