Horizontal pull-ups

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