Synonyms
The supine pull-up exercise is also known as Chin-ups, Reverse-grip pull-ups, Bar
Type of Exercise
Supine Pull Up is a Basic exercise
variants
- Lat machine pull-ups with supine grip
Supine pull-ups: Execution
The starting position sees the athlete hanging from the bar with his hands holding the bar at a distance equal to that between the shoulders. The shoulders can be fully or nearly flexed, while the elbows are extended. The shoulder blades, rotated upwards, can be in elevation or in depression; in the latter case there is no action 5. The execution consists in pulling the body towards the bar until it touches the upper part of the chest without changing the initial inclination of the body. Since the most efficient movement is that which traces a segment of a straight line, the starting position of greatest strength is that with the shoulders slightly flexed so as to have the head on a different plane from that on which the shoulder, elbows and hands lie; using this technique the shoulder flexion range is reduced by a few degrees, the athlete starts with the torso slightly tilted back and maintaining the position requires considerable strength and coordination.
Muscles involved in the exercise Supine grip pull-ups
Group 0
- Great dorsal
- Big round
- Posterior deltoid
- Lower bundles of the pectoralis major
- Long head of the brachial triceps
Shoulder extension
Group 1
- Brachial biceps
- Brachialis
- Brachioradiale
- Superficial flexion of the fingers
- Radial flexor of the carpus
- Ulnar flexor of the carpus
- Long handheld
Elbow flexion
Group 2
- Intermediate beams of the trapezius
- Lower bundles of the trapezius
- Romboide
Scapular adduction
Group 3
- Scapula elevator
Lower scapular rotation
Group 4
- Small breastplate
Scapular depression (optional)
