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Rader Chest Pull

Rader Chest Pull

Gymnastic exercise for expanding the chest cavity.


Stand in front of a building corner, a door post or a vertical beam.

Using both arms, support yourself so that your palms are facing each other (for example, from different sides of the building).

Pull back your hips, arch your lower back.

Pressing your palms against the wall, as you exhale, try to arch down until you begin feeling tension in your shoulders, back and chest.

Typical mistakes and tips

Do not try to bend down deeply. Stretch slowly, and keep breathing.

The main goal of the Raider's row is to stretch intercostal muscles and chest cartilage.

Exercise type: weight
Muscle groups: chest