This exercise involves lying under a sturdy table or bar and pulling your body up towards the table/bar, engaging your back muscles. It is a great bodyweight exercise for strengthening the upper back and improving posture.
Type
Strength
Equipment
Bench
Difficulty
Intermediate
Key Benefits
- Improves cardiovascular endurance
- Increases lower body strength and power
- Improves coordination and agility
- Burns calories and aids in weight loss
- Can be done anywhere with minimal equipment
How to perform
- Find a sturdy table or bench that can support your weight.
- Lie down on your back underneath the table or bench.
- Reach up and grab the edge of the table or bench with both hands, palms facing towards your feet.
- Engage your core and glutes to lift your hips off the ground, creating a straight line from your shoulders to your feet.
- Pull your chest towards the table or bench, keeping your elbows close to your body.
- Lower yourself back down to the starting position with control.
- Repeat for desired number of repetitions.
FRONT VIEW
BACK VIEW
Back
Primary
Traps
Primary
Biceps
Primary
Forearms
Primary