Pulling on a low crossbar from a lying prone is one of the best exercises for the muscles of the back

Pulling on a low crossbar from a lying bed is a very simple and at the same time effective enough exercise, which allows to improve the condition of the muscular massif of the back and hands. To perform it, you do not need any simulators or training techniques to perform with the coach, which makes this exercise very convenient for beginners. Pulling on a low crossbar from a lying prone develops such muscles as:

• The broadest, large round and rhomboid muscles of the back. They perform the bulk of the work to pull the body to the crossbar.
• The biceps flexes the arms in the elbow joints, and the triceps is responsible for their stabilization.

General description of the exercise and technique of implementation

To perform pull-ups on a low crossbar from a lying prone, you need the actual crossbar itself. Also, of course, you need to learn in general the technique of doing the exercise, so that it has the maximum effect.

To begin with it is necessary to be engaged in installation of a crossbeam. Its height should roughly correspond to the level of your solar plexus. It is in this case that the exercise will be most effective. With a higher crossbar position, the exercise will be too easy. If, on the contrary, the crossbar is set too low, then pulling it on will not be very convenient. If you do not have the opportunity to independently adjust the height of the crossbar, try to find the bar or pipe of optimum height.

Grasp the crossbar with a grip of such a width that at the top point of lifting the forearm were perpendicular to the crossbar. The gnat should be straight, the thumb closed in the lock. Put your feet in any surface. Here it is important to know: the further from the crossbar are the legs and, correspondingly, the smaller the angle between the body and the ground, the more difficult it is to perform the exercise. Therefore, the angle of inclination should be chosen depending on your level of fitness. Hold the buttocks and press tight so that the body is absolutely straight. Isolated efforts of the muscles of the back pull the body to the crossbar and touch it with the chest. At the upper point, hold for one or two seconds, maximally bring the blades, and then underlined by slow movement return to the starting position.

Types of pull-ups

Pulling on a low crossbar from a lying bed has several modifications. If you want to place more emphasis on the very bottom of the broadest muscles, perform the exercise with a back grip. If, in your case, the lagging muscular group is biceps, try to throw a towel over the crossbar and grab its ends with a back grip. In the course of ascent slightly raise the ends of the towel to the sides.

Pulling up for those who want to learn to pull themselves up

If your goal - to learn to pull up, you will help in this pull-ups on a low crossbar from the bend lying bending over. They are done this way - instead of holding the body exactly, you bend the pelvis so that it falls just under the crossbar. In the end, it will be something like a lightweight version of pull-ups. If necessary, you can even slightly help your feet to pass the most difficult part of the exercise for you. Once you have thoroughly mastered such a technique of pull-ups and they will be easy to get at you, try to gradually switch to classical pull-ups.