Horizontal PullHorizontal Pull
Horizontal Pull
Beginner Difficulty
Dynamic Exercise
Muscles Involved
Human musclesTrapsLatsBicepsRear DeltoidsRhomboidsTeresFinger Flexors
Primary Muscles
Traps
Secondary Muscles
Lats
Biceps
Rear Deltoids
Rhomboids
Other Muscles
Teres
Finger Flexors
Exercise Performance
To perform this exercise, you will require a high horizontal bar and a high-backed chair or similar object situated just in front of the bar. Jump up and grab hold of the bar. Your arms should be approximately shoulder width apart, in an overhand grip. Now swing your legs up and rest your calves near the ankles on the back of the object you've placed in front of the bar. Arrange this object beforehand so that you'll be able to straighten your legs out. Ideally, the object should be high enough that the feet of your straight legs end up opposite your pelvis-the classic jack-knife angle. Now smoothly pull yourself up, using your straightened legs to assist you by pushing down with them. When your chin passes the bar, you are in the finish position. Pause before lowering yourself to the start position under full muscular control.
Progressions
Beginner - 1x10 Rep
Intermediate - 2x20 Rep
Master - 3x30 Rep
Exercise Video

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