Latissimus dorsi, pectoral muscle, biceps brachii, deltoid muscle. The effect is very good. Training directly with the weight of the body can strengthen the back muscles. After long-term training, the arm strength is greatly enhanced, and normal pull-ups can be easily completed.

Other ways to exercise back muscles

Pull (wide legs) hard.

Exercise erector spinae, gluteus maximus and trapezius.

Matters needing attention

Raise your head slightly, keep a certain tension on your whole back during the movement, and don't bend over.

Action description

Spread your feet wider than your shoulders, bend your legs straight, hold the barbell with your hands shoulder height, and raise your head slightly. The gluteus maximus and biceps femoris contract hard, and lift the barbell along the leg until the body leans back, and the gluteus maximus reaches the position of "peak contraction" and slowly returns in reverse.