Technique
- The body forms a straight line from shoulders to feet.
- Keep the arms straight the whole time and resist the temptation to bend at the elbows: this exercise helps dissociating scapular movement from elbow movement.
- Retract your scapulas (shoulder blades) as far as possible, then slowly let them protract again.
Muscles
Strength
Primary
- Back
Secondary
- Forearms
Individual muscles
Individual muscles
- Rhomboid major
- Middle trapezius
- Lower trapezius
Equipment
Appears in
Calisthenics skills
Joint movements
Progressions
Horizontal row
Novice
Hanging plank shoulder circles
Novice
Pronated grip horizontal row
Novice
Supinated grip horizontal row
Novice
Rings horizontal row
Novice
Regressions
Hanging plank
Beginner
View Similar Exercises
View Similar Exercises
Incline shoulder row
Beginner
Incline row
Beginner
Hanging prone plank
Novice
Weighted horizontal row
Intermediate
Decline row
Intermediate
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