Body Parts

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


  • Hold the bar with the thumbs pointing in and the hands as far apart as possible.
  • Cross the legs in back with the knees bent at a 90 degree angle.
  • Keep the body and head straight.
  • Suck in the stomach and contract the abdominals.


  • Lift the body up until the chest touches the bar.
  • Keep the body straight without bending the hips.


Keep the head aligned with the body. Keep the back straight. Keep the abdominals contracted. Keep the wrists straight.