Pull Back
Plane of Motion
Sagittal & Transverse
Spring Setting
Light / Medium
Roll Up Bar Short Springs
Top Hooks
Muscle Focus
Spinal Flexors
Rectus Abdominis, Internal Oblique, External Oblique
Engage to roll back and up, creating spinal flexion.
Maintain the c-curve as the bar is pulled to the chest.
Shoulder Horizontal Abductors
Posterior Deltoid, Infraspinatus, Teres Minor, Middle Deltoid, Latissimus Dorsi, Teres Major
Pull the bar to the chest like a row, bringing the elbows out to the sides.
Resist the bar springs as the arms straighten.
Scapular Depressors
Lower Trapezius, Serratus Anterior, Latissimus Dorsi, Pectoralis Minor
Keep the shoulders down away from the ears the entire time.
Scapular Adductors
Trapezius, Rhomboids, Levator Scapulae, Latissimus Dorsi (when arms are forward)
Pull the shoulder blades together to pull the bar to the chest for the row.
Resist the springs as the arms straighten.
Help to keep the shoulders from rounding forward.
Elbow Extensors
Triceps Brachii, Anconeus
Resists the pull of the bar when the elbows bend & straighten.
Other Muscles at Play
Spinal stabilizers create lumbo-pelvic stability and assist with the control of the spinal articulation.
Spine extensors stack the spine up to sitting tall.
Shoulder extensors keep a downward pressure on the bar and work with the scapular depressors to create shoulder stabilization when the arms are straight.
Hip flexors aid the spinal flexors in rolling down and up but should not overwork.
Knee extensors keep the knees straight, especially when lying flat.
Dorsiflexors keep the feet flexed against the poles when sitting.
Objectives
Develop strong abdominal control and strength to support the spine as it articulates through a larger, more fluid range of motion.
Enhance spinal mobility while maintaining abdominal engagement to guide a smooth, controlled roll down.
Improve flexibility and ease in the back muscles to allow freer, more efficient spinal movement.
Build coordinated co‐contraction of the abdominals and back extensors to stabilize the body while engaging the elbow flexors.
Increase trunk stability and refine scapular control to create a steady foundation for integrated upper‐body and spinal movement.
Focus on breathing to synchronize the movement.