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double pulley squat to stand upper back row

Strengthens back, quads

BackBeginnerStrengthPull

At a glance

Muscles workedPrimary: back. Secondary: biceps, rear delts
Muscle groupBack
DifficultyBeginner
TypeStrength · Pull
Sets & reps3 sets × 10-12 reps
Estimated calories burned~30 kcal

How to do it

  1. Step 1: Setup for double pulley squat to stand upper back row.
  2. Step 2: Engage core and set posture.
  3. Step 3: Perform the movement with control.
  4. Step 4: Squeeze at the peak.
  5. Step 5: Return slowly and repeat.

Equipment

Coaching tips

Benefits

Strengthens back, quads

Common mistakes

Using momentum or losing form

Make it harder

Increase load or slow tempo

Make it easier

Reduce load or range of motion

Breathing

Exhale on effort, inhale on return

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Dumbbell Incline Bench Row to reverse fly

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Prone Bodyweight Swimmers on incline bench

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General fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.