Single Arm Chest Pull Back
Easy
Expert Advice
Think of sliding your shoulder blade toward your spine rather than lifting your shoulder toward your ear.
How-to-do Steps
- Stand with knees slightly bent and hinge forward, keeping your back neutral.
- Brace your nonworking hand on your thigh near the knee.
- Let your working arm hang downward with your shoulder relaxed.
- Bend your working elbow and draw it backward beside your torso.
- Lower your arm slowly to the starting position without turning your chest.
- Complete the prescribed reps on this side, then switch arms.
Common Mistakes
- Torso rises during the pullFix: keep your hip hinge unchanged throughout the movement.
- Only your elbow bendsFix: move your upper arm backward instead of simply curling your hand.
Coach Cues
Elbow backChest stays stillLower slowly
Short reminders to keep in mind during every set.
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Muscles Worked
Single Arm Chest Pull Back primarily targets the Shoulders, Lats, Traps, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders30%
Lats40%
Traps20%
Secondary
Biceps10%
Equipment
Body Weight
Exercise Type
Strength
Why Level 2?
Easy
Holding a steady hip hinge while moving one arm requires basic position control.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 15-20
Advanced4 x 15-20
Variations
Harder Variation
Frequently Asked Questions
What muscles does Single Arm Chest Pull Back work?
Single Arm Chest Pull Back primarily targets the Shoulders, Lats, Traps. Secondary muscles involved include Biceps. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Single Arm Chest Pull Back?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 15-20. Advanced athletes can push to 4 sets of 15-20. Adjust based on your goals and recovery capacity.
Is Single Arm Chest Pull Back suitable for beginners?
Yes, Single Arm Chest Pull Back is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
What are the most common mistakes when doing Single Arm Chest Pull Back?
Torso rises during the pull: keep your hip hinge unchanged throughout the movement. Only your elbow bends: move your upper arm backward instead of simply curling your hand.
