Shoulders · Bodyweight
Chest Pull Back
How to do the chest pull back, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- HorizontalPull
- Mechanic
- Isolation
How to do it
Stand tall and extend both arms straight out in front of you at shoulder height. Pull your arms back and out by squeezing your shoulder blades together, opening your chest, then return forward under control and repeat.
- 1Feel your shoulder blades pinch together as you pull back
- 2Keep your chest tall and open through the squeeze
- 3Lead with the elbows, not the hands
Common mistakes
- Do not shrug your shoulders up toward your ears
- Avoid arching your lower back to force the motion
- Do not let your arms drop below shoulder height
Muscles worked
The chest pull back mainly works the rear delts and mid traps, with the lats, upper traps, lower traps, and external rotators assisting.
- Rear DeltsPrimary
- Mid TrapsPrimary
- LatsSupport
- Upper TrapsSupport
- Lower TrapsSupport
- External RotatorsSupport
Kovo programs the chest pull back for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.