Upright mm

Abdomina Muscles


Semispinals x capitis


Levator scapula


Extensor carpi radialis longus

Lateral head. Long head-Medial head-

Teres minor

Middle deltoid Posterior deltoid Anterior deltoid


Upper portion Middle portion Lower portion


Latissimus dorsi

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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100 Bodybuilding Tips

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