Rig Pull Up Lying

Video coming soon...

The rig pull up lying workout is an effective exercise that primarily targets the upper back.

By using the rig, the exercise engages the muscles in the upper back, including the lats and rhomboids.

The rig provides stability and support, allowing for proper form and maximum engagement of the targeted muscles.

While the workout may also engage auxiliary muscles like the biceps and forearms, its focus remains on the upper back.

Position yourself lying face-up on the ground, with your legs extended and your arms extended overhead, holding onto the rig.
Engage your core muscles by drawing your belly button in towards your spine.
Using your arms and core, lift your upper body off the ground, pulling your chest towards the rig.
Continue pulling until your chin is above the rig, keeping your elbows close to your body.
Pause briefly at the top of the movement, squeezing your shoulder blades together.
Lower your body back down to the starting position, with control and without letting your back arch.
Repeat the movement for the desired number of repetitions.

Start by lying flat on your back underneath the rig, with your arms extended and gripping the bar slightly wider than shoulder-width apart. This position allows for a full range of motion and engages your upper back muscles effectively.
Before initiating the pull-up, take a deep breath and brace your core muscles. This helps stabilize your body and provides a solid foundation for the exercise. Imagine pulling your shoulder blades down and back, activating your upper back muscles even before the movement begins.
As you begin to pull yourself up, focus on driving your elbows towards the ground while keeping your chest lifted. This movement targets your upper back muscles, particularly the lats, rhomboids, and traps. Visualize squeezing your shoulder blades together at the top of the movement to maximize engagement.
Throughout the exercise, maintain a controlled and smooth motion, avoiding any swinging or jerking movements. This ensures that you are effectively targeting the intended muscles and reduces the risk of injury. Remember, quality over quantity is key when it comes to improving your form and building strength.
Don’t get discouraged if you can’t perform a full pull-up right away. Start with assisted variations, such as using resistance bands or a partner to support your weight. Gradually decrease the assistance as you build strength and progress towards unassisted pull-ups. Consistency and patience are essential