Horizontal Body Weight Pull Up

Here’s a great exercise that with benefits that include:

  • – Integrated closed chain pulling strength and improved scapular rhythm.
  • – Hypertrophy of the Rear Delts, Rhomboids, Traps, and Lats (relatively).

Pre-Requisites :

  • – The client must display adequate shoulder flexibility and strength to perform this exercise with proper scapular rhythm.
  • – Common weakness can be seen in elevation and protraction during the movement.

Preparation :
Place hands on Smith Machine bar with palms facing forward. Your grip width should be at least shoulder width apart with entire body hanging straight down.

Movement :

  • – From the start position, draw your belly button inward toward your spine.
  • – Maintaining optimum spinal alignment, in a controlled manner, pull your body upward towards the Smith bar.  The shoulder blades should move downward and in while the arms follow.
  • – Only move as far as you can control core stability and return to the start position.
  • – The return motion must include shoulder girdle upward rotation and elevation under CONTROL.  Note: The return motion should be stopped just before the muscles relax.
  • – Do not allow head to “jet” forward.
  • – Relax arms as much as possible, placing the emphasis on back muscles.
  • – Do not round back!
  • – Common mistakes to avoid:  Raising the legs to help start the pulling motion, rotating the shoulders forward, hunching up the shoulders by the ears (indicating possible weakness in lower-mid shoulder girdle musculature), arching low back and rocking body.

Click here for step-by-step photos of the Horizontal Body Weight Pull-Up