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Rig Pull Up Reverse Grip To Sit

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Exercise Profile

Equipment:

Rig

Difficulty:

Beginner

Rig Pull Up Reverse Grip To Sit Overview

The rig pull up reverse grip to sit workout is a challenging exercise that primarily targets the back muscles.

The rig is used to perform pull ups with a reverse grip, engaging the latissimus dorsi and biceps.

By pulling up and then sitting on the rig, the exercise also engages the core muscles for stability.

While the workout may indirectly work other muscles, its main focus is on the back and core.

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Rig Pull Up Reverse Grip To Sit Instructions

  1. Stand facing the rig with your feet hip-width apart and your arms extended overhead, holding the rig bar with an underhand grip.
  2. Engage your core and pull your body up towards the rig, bending your elbows and bringing your chest towards the bar.
  3. Continue pulling until your chin is above the bar, keeping your elbows close to your body and squeezing your shoulder blades together.
  4. Pause briefly at the top of the movement, then slowly lower your body back down to the starting position, fully extending your arms.
  5. Repeat the movement for the desired number of repetitions.
  6. Focus on using your back muscles to initiate the pull, rather than relying solely on your arms.
  7. Keep a controlled and smooth motion throughout the exercise, avoiding any swinging or jerking movements.

Rig Pull Up Reverse Grip To Sit Tips

  1. Start by positioning yourself underneath the rig, gripping the bar with your palms facing towards you, slightly wider than shoulder-width apart. This reverse grip will target your biceps, forearms, and upper back muscles, giving you a well-rounded upper body workout.
  2. Engage your core by pulling your belly button towards your spine and keeping your back straight throughout the exercise. This will help you maintain proper form and prevent any unnecessary strain on your lower back.
  3. As you initiate the movement, focus on pulling your shoulder blades down and back, squeezing them together. This will activate your lats, creating a strong foundation for the exercise and maximizing muscle engagement.
  4. As you pull yourself up towards the bar, aim to bring your chest as close to the bar as possible while maintaining control. This full range of motion will not only work your upper body muscles more effectively but also improve your overall strength and flexibility.
  5. Finally, remember to control the descent of your body back to the starting position. Avoid simply dropping down, as this can lead to injury. Instead, lower yourself down in a slow and controlled manner, utilizing your muscles to resist gravity. This eccentric phase of the exercise will further enhance your strength and muscular development.

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