Exercise Guide


Latissimus Dorsi, Trapezius, Teres Muscles, Rectus Abdominis, Obliques
Biceps, Triceps, Lower Back
rating: Ø 4.67 through 9 votes
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required:Barbell / EZ Bar, Broomstick
optional:Bench, Seat
Variations available (3)
Starting PositionExecution - 1nd Step
Execution - 2rd Step
Starting Position (Alternative)Execution (Alternative) - 1nd Step
Execution (Alternative) - 2rd Step

General And Specifics

  • you can also do this fitness exercise with a broomstick, but it is more intensive and effective if you use a barbell or an ez bar
  • alternatively you can stand during the exercise like shown in the video below
  • this is an excellent cardio workout method
  • besides the muscles named above the Rotator cuff is required also

Starting Position

  • take one of the named tools with both hands a bit wider than shoulder width
  • sit down on a chair (legs are rectangular) or a weight bench, so that you can put your legs on the seat area
  • you can use two chairs to rest the stretched out legs as if you were kayaking
  • your back is straight, the upper body tilted forward a bit
  • hold the tool in front of your body, the arms are bent a little

Correct Execution

  • move the arms to one side while you stretch them out
  • if you move to the left, the left hand is below the right one
  • the right hand is in height of the lower chest
  • if you like, turn the upper body with the movement a bit
  • come back to the starting position and immediately go on to the other side and do the same
  • do not change the position of your hands
  • do this often for an effective workout
Suggestions for this exercise?!

Related exercise lists:

Latissimus Training With Barbell And Ez Bar, Neck Training With Barbell And Ez Bar, Strength Training With Dumbbells, Barbell And Kettlebell, Barbell, Free Weights, Lats