This exercise involves lying on your back under a bar or suspension trainer and pulling your body up towards the bar while keeping your knees bent. It primarily targets the muscles in your back, shoulders, and arms.
Type
Strength
Equipment
No Equipment
Difficulty
Intermediate
Key Benefits
- Strengthens the upper back muscles
- Improves posture
- Engages the core muscles
- Increases grip strength
- Can be done with minimal equipment
- Provides a low-impact alternative to traditional pull-ups
How to perform
- Find a sturdy horizontal bar that can support your weight.
- Lie on your back underneath the bar and grab onto it with an overhand grip, hands shoulder-width apart.
- Bend your knees and plant your feet on the ground, hip-width apart.
- Engage your core and glutes to lift your hips off the ground, creating a straight line from your shoulders to your knees.
- Pull your chest towards the bar, keeping your elbows close to your body and squeezing your shoulder blades together.
- Pause at the top of the movement, then slowly lower yourself back down to the starting position.
- Repeat for the desired number of reps.
FRONT VIEW
BACK VIEW
Back
Primary
Traps
Primary
Biceps
Primary
Forearms
Primary