Hinge forward to a steady torso angle, let the bar hang from straight arms, then pull it to the lower ribs and lower with control.
- Hold the torso angle steady
- Pull to the lower ribs, elbows back
- No body swing to start the rep
Movement
- Pattern
- Horizontal pull
- Type
- Compound, several joints move
- Sides
- Both sides together
- Equipment
- Barbell
Muscles worked
Main movers get full credit for a set, helpers half.
Ratings
Scores 1-5 averaged over sources. Tap a rating for the claims behind it. Claims are our summaries of the linked sources, fact-checked by AI.
Muscle growth higher is better3.8
Very good; among the better picks for the muscle. 4 sources.
- 4/5 Beats you up but is worth it, putting slabs of muscle on the back and a big whole-back pump. Renaissance Periodization, How to Pick the BEST Exercises for Muscle Growth @ 25:11videoExpert opinion2025checked by AI
- 4/5 Great back builder; the advanced version keeps a low torso and hinges for a big stretch, extending sets and pumping the back. Renaissance Periodization, Top Back Growth Exercises For Young Bodybuilders @ 10:19videoExpert opinion2024checked by AI
- 3/5 Good stretch and tension, but instability disperses tension to calves, glutes and low back; not the best row variation. Jeff Nippard, The Best And Worst Back Exercises (Ranked By Science) @ 4:38videoExpert opinion2024checked by AI
- 4/5 Picked as a top option for both upper back (elbows 45-60 degrees, overhand) and lats (narrow grip, elbows tucked, pull to belly button). Jeremy Ethier, 15 BEST Back Exercises For Growth (And How To Use Them) @ 1:33videoExpert opinion2021checked by AI
Loaded stretch higher is better1.0
Hardest part is at short muscle length. 1 source.
Spinal load lower is better4.0
Heavy axial or shear load. 1 source.
