Lying Pull Ups
The lying pull-up is an exercise where you lie on your stomach and lift your upper body by engaging your back, glutes, and core muscles. The goal is to lift your upper body off the floor until your chest leaves the mat. This primarily works the lower back and glutes while actively drawing the shoulder blades together. This exercise is similar to the Superman Lift but involves a more intense back engagement and is often used as part of back training or to improve back extension strength.
Necessary equipment
Lying Pull Ups - the correct execution
- Start lying on the abs
- Keep the arms in the air in extension of the body
- Simulate a pull-up by flexing the arms
- Lift your chest as far as possible from the floor
- Actively pull the shoulder blades together
- Then stretch the arms and return to the starting position
Which muscles are trained by Lying Pull Ups?
Primary trained muscles for Lying Pull Ups
Neck - The neck muscles move your head in all directions and support important structures such as blood vessels and nerves that run between your head and chest.
Upper Back - The muscles in the upper back, including the trapezius and rhomboid muscles, help move and stabilize your shoulders. They pull the shoulder blades together and support posture.
Secondary trained muscles for Lying Pull Ups
Lower Back - The erector spinae muscle runs along your spine and helps you extend your back and stand upright.
Rear Delts - The rear part of the deltoid muscle, also known as the posterior shoulder, is located at the back of the shoulder. It is responsible for the backward movement of the arm as well as external rotation. This muscle is particularly engaged during activities like rowing or pulling the arm back. The rear shoulder supports posture and helps pull the shoulder blades back, contributing to shoulder stabilization.
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