Rig Lying Pull Up

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The lying pull up workout is a challenging exercise that primarily targets the upper back muscles.

By utilizing the rig, this workout allows for a full range of motion and increased resistance.

The rig provides stability and support, enabling the individual to focus solely on engaging the upper back.

While other muscles may be activated, the rig’s design ensures the upper back is the main target.

Stand facing the rig with your feet shoulder-width apart.
Extend your arms and grab the pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart.
Hang from the bar, fully extending your arms and keeping your body straight.
Engage your core and pull your shoulder blades down and back.
Bend your elbows and pull your chest towards the bar, keeping your body straight and your chin slightly tucked.
Pause briefly at the top, then slowly lower yourself back to the starting position.
Repeat the movement for the desired number of repetitions.

Start by positioning yourself on the rig with your hands slightly wider than shoulder-width apart, palms facing away from you. Hang freely with your arms fully extended, engaging your core and keeping your shoulders down and back.
As you begin the pull-up motion, focus on driving your elbows down and back, squeezing your shoulder blades together. This will help activate your upper back muscles, such as the latissimus dorsi and rhomboids, giving you a more powerful and controlled pull.
Imagine pulling your chest towards the bar, rather than just lifting your chin. This mental cue will not only engage your upper back more effectively but also help you maintain a straight and aligned body position throughout the exercise.
Don’t rush the movement. Slowly lower yourself down to the starting position, resisting the temptation to drop quickly. This eccentric phase of the exercise is just as important as the pull-up itself, as it strengthens your muscles and improves your overall control and stability.
Remember to breathe! Inhale as you lower yourself down and exhale as you pull yourself up. Focusing on your breath will not only help you maintain proper form but also provide a sense of calm and focus during this challenging exercise.