- Vertical Pulling movement, Primarily targets Lats, Secondarily targets biceps, rhomboids, rear delts, traps. - Setup: Have mid thighs tucked underneath padding to secure lower body. Using an overhand grip grasp the bar at shoulder width or slightly wider. Arms should be stretched overhead. Grip: Alternatively you can use a thumbless grip to reduce recruitment of biceps and arms. - Movement: Pull bar towards upper chest, imagining you are driving your elbows down and back. Squeezing shoulder blades and Lats. Pause. Slowly return to starting position, allowing full stretch of Lats at the end of the movement.

Anterior Deltoid