Technique
- Grab a support that is about chest-height.
- Place your feet slightly in front of the support.
- Lower down by placing as much weight as possible on your hands, and keeping your torso vertical, to mimic the motion of a Pullup as closely as possible.
- Pull yourself back up until your head is above the support.
- Try with your legs bent or straight to see what feels best for you in your particular situation (see demonstration video).
Form tips
- Little assistance from the feet on the floor.
- Vertical trunk
- Full pulling motion
- Controlled lowering
Muscles
Strength
Primary
- Back
- Biceps
- Forearms
- Chest
- Serratus anterior
Individual muscles
Individual muscles
- Latissimus dorsi
- Teres major
- Biceps brachii (short head)
- Brachialis
- Brachioradialis
- Lower trapezius
- Serratus anterior
- Pectoralis minor
- Rhomboid major
- Middle trapezius
Equipment
Appears in
Joint movements
Progressions
Jackknife pullup
Novice
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Horizontal row
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Band-assisted pullup
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Pullup eccentric
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Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.