Lying Down Pull-Ups

Set up a flat bench so that when you lie down on it, your chest is approximately level with the cable. Lie down on a bench. Ask a partner to give you the cable handles. Grasp the handles so that the palms are facing up. Spread your arms to the side, slightly bending them at the elbows. Maintain this bend angle throughout the exercise. Arms parallel to the floor. This is your starting position. As you exhale, begin to bring your hands directly above you, describing a semicircle. The handles should connect right in front of you. Fix this position and tighten the pectoral muscles. Hint: If the movement is done correctly, your arms will be perpendicular to your body, touching each other just above your chest. Slowly return your hands to the starting position. Complete the required number of repetitions. Variations: You can also do the exercise on an incline bench using dumbbells or an expander.