PrimarySecondaryNot worked
This movement mainly trains lats, and also recruits Biceps, Rear delts, Traps.
Same pattern as the pull-up — shoulder adduction, lats leading — but the load is adjustable to the kilo. That is what makes it the entry point when a full pull-up is not there yet.
Eight to fifteen reps. The bar comes to the upper chest, not behind the neck: the behind-the-neck version forces the shoulder into end-range external rotation and gives the lats nothing extra.
Pulling by leaning the whole torso back until it becomes an inclined row. The lats then work at a different angle than intended, and the number on the stack stops meaning much.
The variants REPWIND's catalogue carries, under the name the app shows:
The journal, the anatomical map and all 257 catalogue exercises — free to start.