Rig Pull Up Seated In Out

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The pull up seated in out workout primarily engages the Lats, with the rig providing support and stability.

The rig helps target the Lats without putting excessive strain on secondary muscles.

Position yourself on a seated row machine with your feet flat on the footrests and your knees slightly bent.
Grasp the handles with an overhand grip, keeping your hands shoulder-width apart.
Sit up straight, engage your core, and pull the handles towards your torso, squeezing your shoulder blades together.
Continue pulling until your elbows are fully bent and the handles are close to your body.
Slowly release the handles back to the starting position, extending your arms fully.

Start by positioning yourself on the seated rig with your feet flat on the floor and your back straight.
Grip the handles with an overhand grip, slightly wider than shoulder-width apart, and engage your lats by pulling your shoulder blades down and back.
As you pull yourself up, focus on driving your elbows down and back, squeezing your lats at the top of the movement.
Keep your core tight throughout the exercise to maintain stability and prevent excessive swinging.
Control the descent by slowly lowering yourself back down, maintaining tension in your lats.
For beginners, start with assisted pull-ups using a band or machine to gradually build strength and improve form.
To further engage your lats, incorporate other exercises like bent-over rows and lat pull-downs into your routine.