Upside Down Pull-Up

Differentiation: Mechanics

This variation of an Inverted Row is unique. Here is how: you use your own body weight | and a pull-up bar | to engage your lats. The range of motion is restricted by your legs, making this exercise a mid-range row. This movement increases the amount of contraction in your lats during each rep. This increased contraction adds to their overall definition.

Starting Position

To get into starting position, do this...

1) Locate a pull-up bar.

2) Grasp the pull-up bar with a wide grip - palms facing forward,

3) ...and allow your body to hang down.

4) Pull your knees to your chest

5) ...and rotate your body so the undersides of your thighs are directly under the bar

6) ...and your lower legs are angled away.

7) Your arms should be straight.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Exhale while you flex your elbows and shoulders and lift with your arms

3) ...until the undersides of your thighs touch the pull-up bar.

4) This is the ending position.

5) Hold this position for a count of one second.

6) Then, inhale while you gradually straighten your arms and lower your body

7) ...until your thighs are again below the bar.

8) Repeat reps for a full set.

Proper Form

Pay special attention to following proper form by...

Be sure to use your back muscles, not your arm muscles to perform this exercise.

Keep your upper arms as close to your body as possible. Don't bow your elbows outward.

Gear Advice

We recommend you wear a weight training belt - to add compression and support to your back. A link is listed below to the Harbinger brand Weightlifting Belt - which you can order from Amazon dot com. For your hands, we encourage you to order heavy leather weight lifting straps - to take the stress off your hands and help with your grip.

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