Pulling up on a low crossbar from a lying vis is a very simple and at the same time sufficient effective exercise to improve the condition of the muscle mass of the back and arms. To perform it, you do not need any simulators or training in the technique of execution together with the trainer, which makes this exercise very convenient for beginners. Pull-ups on a low bar from a lying supine develop such muscles as:
- The widest, largest round and rhomboid muscles of the back. They do the bulk of the work of pulling the body to the bar.
- Biceps bends the arms in the elbow joints, and triceps is responsible for their stabilization.
General description of the exercise and technique
To perform pull-ups on a low crossbar from a lying supine, you need the crossbar itself. Also, of course, you need to learn in general terms the technique of the exercise, so that it has the maximum effect.
To begin with, it’s worth doing the installation of the crossbar. Its height should approximately correspond to the level of your solar plexus. It is in this case that the exercise will be as effective as possible. With a higher crossbar, the exercise will be too easy. If, on the contrary, the crossbar is set too low, then pulling up on it will not be very convenient. If you do not have the ability to independently adjust the height of the crossbar, try to find a bar or pipe of optimal height.
Grasp the bar with a grip so wide that the forearms are perpendicular to the bar at the top of the lift. The grip should be straight, the thumb is locked. Place your feet on a surface. It is important to know here: the farther the legs are from the crossbar and, accordingly, the smaller the angle between the body and the ground, the more difficult it is to complete the exercise. Therefore, the angle of inclination should be chosen depending on your level of fitness. Keep your buttocks and abs tight so your body is completely straight. With isolated efforts of the back muscles, pull the body to the bar and touch it with your chest. At the top point, linger for one to two seconds, bring the scapulas as low as possible, and then return to the starting position underlined by a slow motion.
Types of Pullups
Pulling on a low bar from a lying prone has several modifications. If you want to put more emphasis on the very bottom of the latissimus dorsi, do the reverse grip exercise. If, in your case, the lagging muscle group is the biceps, try throwing a towel over the bar and grabbing its ends with a back grip. As you lift, slightly spread the ends of the towel to the sides.
Pullups for those who want to learn how to pull up
If your goal is to learn how to pull up, you will be helped in doing this by pulling up on a low bar from a vis while lying bent over. They are performed like this - instead of holding the body straight, you bend the pelvis so that it fits just under the bar. The result will be something like a lightweight version of the pull-ups. If necessary, you can even slightly help with your feet to complete the most difficult part of the exercise for you. Once you have thoroughly mastered such a pull-up technique and they will be easy to get from you, try to gradually switch to classic pull-ups.