Standing Roll Down Bar: Chest Expansion
Intermediate (5/10)equipment.cadillac/trapeze_table
Position: StandingEnergy: 4/10~60s
Cueing
Stand tall holding the bar; pull bar to hips while expanding the chest; look left then right; return with control.
Anatomy & Muscles
PrimarySecondary
Primary Muscles
Erector SpinaeMultifidusQuadratus LumborumLatissimus DorsiTrapeziusRhomboids
Secondary Muscles
Pectoralis MajorAnterior DeltoidBiceps BrachiiSerratus AnteriorForearmsPosterior DeltoidTriceps BrachiiInfraspinatusRectus AbdominisExternal ObliquesInternal ObliquesTransverse Abdominis
Regressions
Small pull range; no neck rotation; sit on box.
Progressions
Add a hold; faster tempo; minimal spring support.
Common Errors
Arching back; locking knees; shrugging shoulders.
Contraindications
- Lumbar Disc Hernia
- Osteoporosis (Flexion Risk)
- Shoulder Sensitivity
- Wrist Sensitivity
