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Also known as: Shoulder row.

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Technique

  1. Hang from a bar using a wide grip and pull yourself halfway up.
  2. Move your body back and forth while keeping your head under the bar.
Risks
  • This exercise, especially when pushing your body forward, puts the shoulder in a potentially unstable position. Make sure your can perform at least 10 Pullup before attempting this exercise and progress with caution.

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Muscles

Strength

Primary

  • Back
  • Biceps
  • Forearms
  • Chest
  • Serratus anterior

Secondary

  • Shoulders
  • Triceps
  • Rotator cuff
  • Latissimus dorsi
  • Teres major
  • Biceps brachii (short head)
  • Brachialis
  • Brachioradialis
  • Pectoralis major (sternal head)
  • Lower trapezius
  • Serratus anterior
  • Pectoralis minor
  • Rhomboid major
  • Middle trapezius

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Equipment

Pullup bar
Pullup bar

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Appears in

Joint movements
Elbowflexion
Shoulderadductionextension downward
HandFinger flexion
trains stretches

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Regressions

e117

90 degrees hang hold

Intermediate
e11s

Hinge row

Novice
e0dn

Wide pullup

Advanced
e0qg

Close grip pullup

Intermediate
e0dl

Wide L-sit pullup

Advanced
e11u

Wide rings pullup

Advanced
e084

Pullover

Intermediate
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