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Chest · Body Weight
Chest Pull Back
Chest Pull Back is an intermediate compound strength exercise that works the pectorals (chest), with the shoulders and biceps assisting. It needs no equipment beyond your own body weight. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Pectorals
- Body part
- Chest
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Chest · Pectoralis Major
- Upper Back · Rhomboids, Trapezius
Secondary muscles
- Shoulders · Deltoids
- Biceps · Biceps Brachii
How to do Chest Pull Back
- Begin by standing with your feet shoulder-width apart and leaning slightly forward at the hips. Bend your arms in front of your chest with your palms facing each other, lightly squeezing to activate your chest.
- Perform a rowing motion with your right arm by pulling it back, bending your elbow, and squeezing your shoulder blade towards your spine.
- Return your right arm to the starting position, keeping your left arm steady and engaged in front of your chest.
- Repeat the rowing motion for the desired number of repetitions.
Form tips
- Focus on squeezing your shoulder blade towards your spine to maximize the engagement of you back muscles.
- Perform the movement slowly and with control to avoid using momentum and to ensure proper muscle activation.
- Keep your shoulders down and away from your ears to avoid unnecessary strain.
- Ensure your chest remains open and engaged by maintaining light tension between your palms.
Chest Pull Back alternatives
More pectorals exercises
Chest Pull Back FAQ
What muscles does Chest Pull Back work?
Chest Pull Back mainly works the pectorals in the chest (Pectoralis Major, Rhomboids and Trapezius). The shoulders and biceps work as secondary muscles.
What equipment do you need for Chest Pull Back?
None. Chest Pull Back is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Chest Pull Back should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Chest Pull Back good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler chest exercises.
How many calories does Chest Pull Back burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Chest Pull Back?
Other exercises for the pectorals include Dumbbell Chest Pull Over, Barbell Smith Chest Press, Chest Dip Machine and Chest Dip Weighted.
For developers
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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