Back
Jalón abierto
A fundamental vertical pulling movement designed to build a wide, powerful back through controlled lat isolation.
How to perform.
Follow the sequence — setup is half the lift.
Adjust the thigh pads so your legs are firmly tucked under them to prevent your body from being lifted off the seat.
Grasp the long bar with an overhand grip, placing your hands slightly wider than shoulder-width apart.
Sit down with your arms fully extended, keeping a slight arch in your lower back and your chest lifted upward.
Pull the bar down toward your upper chest by driving your elbows down and back toward your ribs.
Squeeze your shoulder blades together at the bottom of the movement when the bar reaches chin level.
Slowly return the bar to the starting position until your lats are fully stretched, maintaining tension throughout.
Exhale as you pull the bar down and inhale as you release it back to the top.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Pulling the bar behind the neck instead of to the chest
- Using excessive momentum or leaning back too far to pull the weight
- Stopping the range of motion before the bar reaching the upper chest
- Squeezing the bar too hard and overusing the forearms and biceps
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.