Body Parts

  • Back
  • Shoulders
  • Biceps
  • Serratus Anterior
  • Transversus Abdominis
  • Biceps Brachii
  • Rhomboids
  • Teres Major


  • Stand with the torso inclined at a 90 degree angle.
  • Place the legs closer together than shoulder width.
  • Bend the knees half way.
  • Hold the T bar with the thumbs pointing out with a shoulder width grip.
  • Keep the arms extended vertically.
  • Avoid arching the back.
  • Suck in the stomach and contract the abdominals.
  • Keep the head aligned with the torso.


  • Pull the bar at abdominal level.
  • Keep the arms close to the body with the elbows pointing up.
  • Keep the body and legs rigid.


Keep the head aligned with the body. Keep the back straight. Keep the abdominals contracted. Keep the wrists straight. Never lock the knees.