Supine pull-ups

Edited by Dr. Massimo Bonazzelli

Synonyms

The supine pull-up exercise is also known as Chin ups, Reverse Grip Pull-ups, Bar

Type of Exercise

Supine Pull Up is a Basic exercise

Variants

• Lat machine pull-ups with supine grip

Supine pull-ups: Execution

The starting position sees the athlete hanging from the bar with his hands holding the latter at a distance equal to that between the shoulders. The shoulders can be fully or nearly flexed, while the elbows are extended. The shoulder blades, rotated upwards, can be in elevation or depression; in the latter case there is no action 5. The execution consists in pulling the body towards the bar until it touches the upper part of the bar. chest without changing the initial inclination of the body. Since the most efficient movement is the one that traces a segment of a straight line, the starting position of greatest strength is that with the shoulders slightly flexed so as to have the head on a different plane from that on which the shoulder, elbows and hands lie; using this technique the shoulder flexion range is reduced by a few degrees, the athlete starts with the torso slightly tilted back and maintaining the position requires considerable strength and coordination.

Muscles involved in the exercise Supine pull-ups

Group 0

• Great dorsal
• Big round
• Posterior deltoid
• Inferior bundles of the pectoralis major
• Long head of the brachial triceps

Action
Shoulder extension

Group 1

• Brachial biceps
• Brachialis
• Brachioradialis
• Superficial flexion of the fingers
• Radial flexor of the carpus
• Ulnar flexor of the carpus
• Long handheld

Action
Elbow flexion

Group 2

• Intermediate beams of the trapezius
• Lower bundles of the trapezius
• Rhomboid

Action
Scapular adduction

Group 3

• Scapula elevator

Action
Lower scapular rotation

Group 4

• Small breastplate

Action
Scapular depression (optional)

Function of the stabilizing muscles: Stability of the shoulder, shoulder blade, elbow, grip and torso

Train at home with our Workouts

Select the muscle to train Abdominals Arms Legs Buttocks Pectoral Back Shoulders Select the difficulty of the video exercises Very Easy Easy Medium difficulty Quite Difficult Very difficult