Horizontal pull-ups
Reps10 times
Calories burned123 kcal
LevelBeginner
Changing duration and load is available in our application
Place the bar in the frame at waist level. You can also use a Smith machine or a low bar. Grasp the bar with a grip slightly wider than your shoulders and hang on your hands, while the body should be straight, the heels should rest on the floor. This will be your starting position. Begin to pull your chest towards the bar by bending your elbows and bringing your shoulder blades together. Pause briefly at the top of the movement and return to the starting position. Repeat the movement as many times as needed
How to perform the exercise
10 times
123 kcal
Control your movement and do not rush.
01
Starting position
Set the bar in a rack at waist level, or use a Smith machine or a low bar.
02
Grip
Grip the bar slightly wider than shoulder-width and hang on your arms: body straight, heels on the floor.
03
Pull
Pull your chest to the bar by bending your elbows and squeezing your shoulder blades together.
04
Pause
Pause briefly at the top of the movement.
05
Return
Return to the starting position and repeat as many times as needed.
Variants
Beginner
Perform with bent knees and a smaller range.
Middle
Keep your body straight and pull your chest to the bar.
Professional
Lift your heels off the floor and add weight.
Which muscles are working
Back, arms and core
Benefits of the exercise
Strength
Develops the back and arm muscles.
Balance
Improves shoulder blade and torso control.
Simply
Prepares you for regular pull-ups.
Contraindications
Acute pain in the shoulders, elbows or back.
Recent injuries to the shoulder, elbow or hand.
Medical restriction on pulling loads.
Recommendations
Shoulder blades
Squeeze your shoulder blades together at the top.
Torso
Keep your body straight and do not sag.
Tempo
Move smoothly, without jerking.
