Grasp bar with overhand wide grip. Position forefeet on floor just behind low bar or on bench just behind high bar.
Lower body until arms and shoulders are fully extended. If necessary, use minimal assistance of lower body to control descent allowing knees to bend. Pull body up until bar touches back of neck, again with minimal assistance from lower body. Repeat.
If bar is too low, knees may need to spread apart at bottom of motion (as shown) to achieve full range of motion. Range of motion will be compromised if grip is too wide. If lower body is used for assistance, Quadriceps are utilized.
Resistance can be reduced by pushing with legs more.
Standard Pull-ups or assisted pull-ups with partner can be performed for greater challenge.
- Biceps Brachii
- Teres Major
- Pectoralis Major, Sternal
- Pectoralis Minor
- Levator Scapulae
- Trapezius, Lower