Long Back Stretch
Plane of Motion
Sagittal
Spring Setting
Light / Medium
Roll Up Bar Short Springs
Top Hooks
Muscle Focus
Elbow Flexors
Brachialis, Biceps Brachii, Brachioradialis, Pronator Teres
Bend the elbow to pull the bar to the back.
Resist the tension from the bar as the arms straighten and reach back.
Receive a stretch when the arms are reaching back straight in the starting position.
Elbow Extensors
Triceps Brachii, Anconeus
Straighten the elbow as the bar is push down.
Shoulder Flexors
Anterior Deltoid, Pectoralis Major, Coracobrachialis, Biceps Brachii
Work with the elbow extensors to press the bar down.
Receive a stretch when the arms are reaching back straight in the starting position and as the elbow bends.
Scapular Depressors
Lower Trapezius, Serratus Anterior, Latissimus Dorsi, Pectoralis Minor
Keep the shoulders down away from the ears throughout the entire exercise.
Other Muscles at Play
Spinal stabilizers create trunk, ribcage and lumbo-pelvic stabilization in the kneeling position and keep the back from arching.
Hip extensors work with the spinal stabilizers to create lumbo-pelvic stabilization.
Scapular adductors (retractors) keep the shoulder blades drawn together especially as the bar presses down to keep the shoulders from rounding forward.
Objectives
Opens the front of the chest and shoulder.
Strengthens the chest and the anterior upper arm.
Emphasizes scapular depression to properly target the chest muscles while pressing the bar.
Develops deep core integration to support the back and prevent unwanted spinal extension.
Lubricates the elbow and shoulder joints through the circular pattern.
Focus on breathing to synchronize the movement.