Chest Pull Back
Expert Advice
Focus on squeezing your shoulder blades together when pulling back to effectively engage the targeted muscles.
How-to-do Steps
- Stand with your feet shoulder-width apart and arms extended forward at chest level.
- Pull your arms back while keeping them parallel to the ground, squeezing your shoulder blades together.
- Extend your arms back to the starting position.
- Repeat for the desired number of repetitions.
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Muscles Worked
Chest Pull Back primarily targets the Shoulders, Lats, Traps, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders25%
Lats25%
Traps25%
Secondary
Biceps8%
Forearms8%
Chest9%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Chest Pull Back work?
Chest Pull Back primarily targets the Shoulders, Lats, Traps. Secondary muscles involved include Biceps, Forearms, Chest. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Chest Pull Back?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Chest Pull Back suitable for beginners?
Chest Pull Back is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
