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Technique

  1. Grab the bar behind you and place your body at an angle.
  2. Bend your arms to lift your body up to the bar and back down.

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Muscles

Strength

Primary

  • Shoulders
  • Chest
  • Biceps
  • Forearms

Secondary

  • Serratus anterior
  • Anterior deltoid
  • Pectoralis major (clavicular head)
  • Biceps brachii (short head)
  • Brachialis
  • Brachioradialis
  • Serratus anterior

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Equipment

Row bar
Row bar

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Appears in

Joint movements
Elbowflexion
Shoulderflexion forward
trains stretches

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Progressions

e00j

Pelican curl

Advanced
e092

Korean dip

Advanced
e014

45 deg dip

Advanced
e0zq

Knee diamond pushup

Novice
e087

Pushup

Novice
e115

Bent-legs bar biceps curl

Intermediate
e0qi

Single bar dip

Intermediate
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