|Utility:||Basic or Auxiliary|
Lie chest down on elevated bench. Grasp bar with wide overhand grip.
Keeping upper arm perpendicular to torso, pull barbell up toward upper chest until upper arms are just beyond parallel to floor. Return and repeat.
If upper arm travels closer than perpendicular to trunk, latissimus dorsi becomes involved. Elbows should be raised directly lateral to shoulders. Bench should be just high enough to prevent barbell from hitting floor and close to horizontal. Lying at 45° is not sufficient angle to target rear deltoids. Much lighter resistance is required as Cambered Bar Lying Row.
- Teres Minor
- Deltoid, Lateral
- Trapezius, Middle
- Trapezius, Lower