Today we are looking at modified version of Chin Ups, also called Pull Ups or more correctly in this example Supine Rows.
This is a very demanding exercise for the back muscles such as latissimus dorsi and trapezius, as well as the biceps. In this video I demonstrate two variations of the exercise, in the first I attempt to simulate the more vertical movement of a traditional Chin Up, but starting from a seated position on the ground. The second version is a more correct Supine Row, hanging at an angle with heels resting on the ground. It was rather a cold day here in Melbourne so unfortunately I’m wearing a baggy pullover which hides the differences in form a little bit.
Even this modified version of the Pull Up is very challenging. Increasing the height of the bar reduces the resistance somewhat, and for beginners it may be necessary to stand at a close to vertical angle to start off with, similar to how I demonstrated Push Ups against the wall in my first video.
As with all the other exercises so far, lets aim for 3 sets of 10 pull ups to start off with.
Next up I will be demonstrating how to put all four of these exercises together in a complete Body Weight Resistance Circuit.