Bodyweight Bent-Over Row to Straight-Arm Pullback
The Bodyweight Bent-Over Row to Straight-Arm Pullback mainly works the back, with help from the shoulders and traps. No equipment needed: it uses just your bodyweight.
Bodyweight Bent-Over Row to Straight-Arm Pullback Muscles Worked
Primary
Lats (latissimus dorsi); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Secondary
Rear Shoulder (Delts) (posterior deltoid); Mid Traps (trapezius, middle fibers)
How to do the Bodyweight Bent-Over Row to Straight-Arm Pullback
Setup
Start by standing with feet shoulder-width apart.
Hinge at your hips, keeping your back flat and chest parallel to the floor.
Extend your arms straight down toward the floor, palms facing inward.
Movement
Row Phase: Leading with your elbows, pull them back towards the ceiling, squeezing your shoulder blades together.
Pullback Phase: From the top of the row position, keep your arms straight and sweep them back further behind your hips, engaging your lats and middle back muscles.
Return: Control the movement as you bring your arms back to the starting hanging position.
Bodyweight Bent-Over Row to Straight-Arm Pullback FAQs
What muscles does the Bodyweight Bent-Over Row to Straight-Arm Pullback work?
The Bodyweight Bent-Over Row to Straight-Arm Pullback mainly works the back, with help from the shoulders and traps. The main muscles are the latissimus dorsi and rhomboids.
What equipment do you need for the Bodyweight Bent-Over Row to Straight-Arm Pullback?
None. The Bodyweight Bent-Over Row to Straight-Arm Pullback is a bodyweight exercise, so you can do it anywhere.
What workout day should the Bodyweight Bent-Over Row to Straight-Arm Pullback go on?
It belongs on pull day in a push/pull/legs routine.
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