---
title: "Chest Pull Back"
description: "Begin by standing with your feet shoulder-width apart and leaning slightly forward at the hips."
locale: en
slug: chest-pull-back
url: "https://hi.fitness/exercises/chest-pull-back"
primaryMuscle: "Mid chest"
secondaryMuscles: ["Biceps","Front delts","Lats"]
equipment: ["Bodyweight"]
category: "Conditioning"
format: "Reps"
video: "https://hi.fitness/exercise-media/public/video/919253d3-chest-pull-back.mp4"
updatedAt: 2026-09-13T18:55:01+00:00
---
# Chest Pull Back

Begin by standing with your feet shoulder-width apart and leaning slightly forward at the hips.

## How to do it

1. Begin by standing with your feet shoulder-width apart and leaning slightly forward at the hips. Bend your arms in front of your chest with your palms facing each other, lightly squeezing to activate your chest.
2. Perform a rowing motion with your right arm by pulling it back, bending your elbow, and squeezing your shoulder blade towards your spine.
3. Return your right arm to the starting position, keeping your left arm steady and engaged in front of your chest.
4. Repeat the rowing motion for the desired number of repetitions.

## Form tips

- Focus on squeezing your shoulder blade towards your spine to maximize the engagement of you back muscles.
- Perform the movement slowly and with control to avoid using momentum and to ensure proper muscle activation.
- Keep your shoulders down and away from your ears to avoid unnecessary strain.
- Ensure your chest remains open and engaged by maintaining light tension between your palms.

## Similar exercises

- [Suspension Trainer with Grips Chest Fly](https://hi.fitness/exercises/suspension-trainer-with-grips-chest-fly) - Mid chest · Suspension trainer
- [Suspension Trainer with Grips Push-up to Side Plank](https://hi.fitness/exercises/suspension-trainer-with-grips-push-up-to-side-plank) - Mid chest · Suspension trainer
- [Suspension Trainer with Grips Reverse Push-up](https://hi.fitness/exercises/suspension-trainer-with-grips-reverse-push-up) - Mid chest · Suspension trainer
- [Band Cross Body One Arm Chest Press](https://hi.fitness/exercises/band-cross-body-one-arm-chest-press) - Mid chest · Resistance band
- [Cobra Push Up](https://hi.fitness/exercises/cobra-push-up) - Mid chest · Mat
- [Ski Ergometer Cross Country Ski Flyes](https://hi.fitness/exercises/ski-ergometer-cross-country-ski-flyes) - Mid chest · Cardio machine
- [Bent Arm Chest Stretch](https://hi.fitness/exercises/bent-arm-chest-stretch) - Mid chest · Other
- [Back Pec Stretch](https://hi.fitness/exercises/back-pec-stretch) - Mid chest · Bench