Should I pull the bar to my chest or behind my head?

Always pull the bar to your upper chest. Pulling behind the head places unnecessary stress on the shoulder joints and reduces the effective range of motion for the lats.

How wide should my grip be for this exercise?

A grip just outside shoulder-width is ideal for most. Going too wide can actually reduce your range of motion and decrease the mechanical advantage of the lats.

Why do I feel this more in my arms than my back?

This usually happens when you pull with your hands instead of your elbows. Imagine your hands are hooks and focus on driving your elbows down toward your hips.

Cómo hacer Jalón al Pecho: Guía Técnica y Beneficios

Aprende la técnica correcta del jalón abierto para ensanchar tu espalda. Guía paso a paso, errores comunes y consejos de entrenamiento.

How to Perform

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

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

Primary movers

Back

Stabilizers

Biceps
Rear Deltoids
Trapezius
Rhomboids

Related Guides

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