Suggested Sets & Reps
3-4 sets of 8-12 reps
Form Tips
Key cues for perfect form
- Keep back flat, pull to lower chest
- Squeeze shoulder blades together
Pro Tip: Focus on mind-muscle connection. Slow, controlled reps beat fast, sloppy ones every time.
Muscle Activation
Which muscles this movement targets
Front
Back
back
rear-delts
Common Mistakes
Avoid these to prevent injury and maximize gains
1Using momentum
2Not squeezing at contraction
3Rounding shoulders
4Grip too wide or narrow