Back
Jalón al pecho con agarre ancho
A fundamental compound movement designed to develop back width and improve upper body pulling mechanics.
How to perform.
Follow the sequence — setup is half the lift.
Adjust the thigh pads so your legs are firmly locked in place with your feet flat on the floor.
Grasp the long bar with an overhand grip significantly wider than shoulder-width apart.
Sit down and allow the weight to pull your arms up, keeping a slight bend in the elbows and your chest lifted.
Pull the bar down toward your upper chest by driving your elbows toward your hips and retracting your shoulder blades.
Stop when the bar is just above your collarbone while keeping your torso nearly upright.
Control the ascent as you return the bar to the starting position, maintaining tension in the muscles throughout the range of motion.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Pulling the bar behind the neck instead of to the upper chest
- Using excessive momentum by leaning your torso too far back
- Focusing on the hands rather than driving with the elbows
- Shortening the range of motion by not fully extending the arms at the top
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.