Semispinals x capitis
Upper portion Middle portion Lower portion
Aponeurosis insertion of latissimus dorsi
Stand with the legs slightly apart, keeping the back straight and grasping the barbell with an overhand grip. The grip should be hand width or slightly wider:
• Inhale and pull the barbell up along the front of the body to the chin, raising the elbows as high as possible.
• Exhale and lower the barbell with a controlled movement.
This exercise mainly uses the superior portion of the trapezius as well as the deltoid, levator scapula, biceps brachii, brachialis, muscles of the forearm, abdominal muscles, gluteal muscles, and lumbosacral group. A wider grip uses the deltoid more than the trapezius.
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