Can't Do a Pullup? Try This Lying Down Modified Pullup!
What Are Lying Pull-Ups?
Lying pull-ups, or inverted rows, are a bodyweight exercise where you pull yourself up to a bar from a horizontal position. This movement targets multiple muscle groups, making it an all-encompassing workout for the upper body. By adjusting the difficulty through bar height or body positioning, it caters to all fitness levels, from beginners to advanced athletes.
The purpose of this movement is for those who do not have access to a pull up bar or perhaps cannot do a pull up. It is designed to utilize just your bodyweight in having a similar effect. You can use the lying modified pull up to build strength to try an assisted pull up and then a pull up.
Muscles Worked During Lying Pull-Ups
This exercise primarily engages the back muscles, including the latissimus dorsi, rhomboids, and traps, while also working the biceps, forearms, and shoulders. The movement promotes scapular retraction and depression, key for shoulder health and posture improvement. Incorporating lying pull-ups into your routine ensures a balanced development of the upper body.
How to do Lying Pull ups?
- Perform this movement by lying flat on your back with your feet on the floor, knees above you and your elbows at 45 degree angles from your torso. Your shoulders should be down and press back against the floor.
- You will engage your scapula or shoulder blades by squeezing your shoulders down towards your hips and squeezing your shoulders back together. This should puff out your chest. While doing this, you will drive your elbows into the ground.
- If you have enough strength, then your torso will raise up off the ground. It will also hyper engage your abs, but also your rear delts, upper back muscles and lats. These are the same exact muscles used in a pull up.
- Keep your core tight and flexed the entire time. When you reach about a 45 degree angle with your back of the floor, lower yourself back towards the ground while maintaining tension throughout your body.
- Lower your body until the back of your arms are laying against the ground again, then drive yourself back up in the same way.