Exercise guide
Chest Pull Back
- Intermediate
- Compound
- Rep-based
- Back
- Lower legs
- Shoulders
- Upper legs
The Chest Pull Back is a dynamic bodyweight movement designed to activate the lats and triceps while opening the chest, improving scapular mobility and upper body coordination. It serves as an excellent functional warm-up or active recovery exercise to engage the posterior chain.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand with your feet shoulder-width apart and a slight bend in your knees.
- Extend both arms straight out in front of you at chest height, palms facing inward.
- Engage your core and keep your chest lifted with a neutral spine.
How to do it
- Exhale and pull one elbow back forcefully past your torso, keeping the arm close to your side as if pulling a heavy cable.
- Squeeze your shoulder blade toward your spine and fully contract your tricep at the end of the movement.
- Inhale as you return the arm to the starting position in a controlled manner.
- Immediately repeat the movement with the opposite arm, maintaining a steady, rhythmic alternating pattern.
Form checklist
- Keep your shoulders depressed and away from your ears throughout the movement.
- Ensure your hips remain square to the front; avoid rotating your lower body.
- Focus on driving the elbow back rather than just moving the hand.
- Maintain a slight bend in the stationary arm to keep the chest and shoulder stabilized.
Pro tips
- Create 'internal tension' by imagining you are pulling against a high-resistance band to maximize lat and pectoral engagement.
- At the peak of the pull, pause for a split second to emphasize the mind-muscle connection in the mid-back and triceps.
Make it harder
- Perform the movement from a staggered stance or a single-leg balance to increase the core stability requirement.
- Increase the speed of the alternating pulls to add a cardiovascular element while maintaining full range of motion.
Frequently asked
- What muscles does the chest pull back work?
- The chest pull back primarily targets the lats and pectorals, and also works the abs, erector spinae, and obliques as secondary muscles.
- What equipment do you need for the chest pull back?
- The chest pull back requires no equipment — just your body weight.
- Is the chest pull back good for beginners?
- The chest pull back is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
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