Half Pull-UpHalf Pull-Up
Half Pull-Up
Intermediate Difficulty
Dynamic Exercise
Muscles Involved
Human musclesLatsBicepsPecs MinorRear DeltoidsRhomboidsTrapsTeresFinger Flexors
Primary Muscles
Lats
Secondary Muscles
Biceps
Pecs Minor
Rear Deltoids
Rhomboids
Traps
Teres
Finger Flexors
Exercise Performance
Take hold of a horizontal bar. The bar should be high enough that your feet are clear of the f1oor-even if only by an inch-when your body hangs down straight. Use an overhand grip which is shoulder width or a little wider. Jump up so that you are supporting your weight on arms that are bent approximately at right angles (your upper arms should be parallel to the floor). Keep your shoulders tight. Bend at the knees, looping one ankle over the other to take the legs out of the movement. This is the start position. Smoothly pull yourself up by bending at the shoulders and elbows until your chin clears the height of the bar. Allow your elbows to travel forwards if it seems right for you. Pause at the top for a moment, before lowering to the start position under control. Repeat as needed. After you get set, keep the legs still throughout the entire motion.
Progressions
Beginner - 1x8 Rep
Intermediate - 2x11 Rep
Master - 2x15 Rep
Exercise Video

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