HORIZONTAL PULL-UP or SEATED CABLE ROW

Purpose: Develop muscles of the upper back.

Starting Position:

  1. Place a barbell in a rack and position a bench parallel with the bar.
  2. Lie face up gripping the bar with a bench press grip. Place your feet on the bench.
  3. Fully extend your arms with your body straight and rigid.

Procedure:

  1. Keeping your body rigid pull up so that your chest touches the bar.
  2. Pause for a count and slowly descend.

Key Points:

  1. Keep your body straight throughout exercise.
  2. Control the movement at all times.

    

PULL-UPS

Purpose: Develop muscles of the upper back.

Starting Position:

  1. Using a shoulder width grip; grasp a stationary bar so your feet are not touching the floor.
  2. Your arms should be fully extended.

Procedure:

  1. Pull your body to the bar.
  2. Pause and slowly extend to the starting position.

Key Points:

  1. Always start from a dead hang and work through your full range of motion.
  2. Pull up to the bar so your chin is over the bar.
  3. Have a spotter grasp you around the waist or higher and give you enough help to complete the reps.

 

Copyright 2013 Gregory A. Werner