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Technique

  1. Sit on a Row bar, grip the bar on your sides with your palms facing forward.
  2. Arch your body and let it dip downward and backward as you bend your elbows.
  3. Take advantage of the upswing to extend your arms and come back to the top position.
  4. It takes some time to get the technique right, even when you already have the strength necessary.

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Form tips

  • Try to perform the movement without your back or butt touching the bar.
  • Your body will arch around the bar.
  • Use a bit of a swing to make the movement easier.
Risks
  • This puts a lot of strain on the biceps tendon and on the shoulder, so progress slowly with it.

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Muscles

Strength

Primary

  • Biceps
  • Forearms

Secondary

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

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Equipment

Row bar
Row bar

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Appears in

Joint movements
Elbowflexion
trains stretches

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Regressions

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Korean curls

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Straddle back lever

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Feet-elevated deep pseudo-planche pushup

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45 deg dip

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Pelican curl

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Tuck planche pushup

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Feet-elevated pseudo-planche pushup

Advanced
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