Barbell
A horizontal pull from a hinged position. The upper back squeezes the shoulder blades together, the lats pull the elbows back, and the erector spinae hold the torso angle.
| Muscle | Role | Action |
|---|---|---|
| Latissimus dorsi | Primary | Extends, adducts and medially rotates the arm |
| Middle trapezius | Primary | Retracts the scapula (pulls the shoulder blades together) |
| Rhomboids | Primary | Retract, elevate and downwardly rotate the scapula |
| Posterior deltoid | Secondary | Extends, horizontally abducts and laterally rotates the arm |
| Teres major | Secondary | Extends, adducts and medially rotates the arm |
| Infraspinatus | Secondary | Laterally rotates the arm and stabilises the shoulder joint |
| Teres minor | Secondary | Laterally rotates the arm and stabilises the shoulder joint |
| Lower trapezius | Secondary | Depresses and upwardly rotates the scapula |
| Biceps brachii | Secondary | Flexes the elbow and supinates the forearm |
| Brachialis | Secondary | Flexes the elbow in any forearm position |
| Brachioradialis | Secondary | Flexes the elbow, especially with a neutral grip |
| Erector spinae | Secondary | Extends and laterally flexes the spine |
| Hamstrings | Secondary | Flex the knee and extend the hip |
| Gluteus maximus | Secondary | Extends and laterally rotates the hip |
Primary muscles are the prime movers; secondary muscles assist or stabilise. The balance shifts with grip, stance, range of motion and technique.