Pull-ups on the low bar are, first of all, an exercise for those who want to learn how to pull themselves up on the horizontal bar. However, these same pull-ups can be successfully used in the programs of more experienced athletes for non-standard training of the latissimus dorsi and functional training.

The exercise is suitable for women’s training programs.

Find a low bar or simply place a barbell bar in the power rack at a height of 1-1.5 meters from the floor.

Grasp the bar (bar) with your hands at a width of 60-80 cm or wider and take a step forward. Hang on the bar, giving the body an inclined position. Rest on the floor with your heels. It is good if the legs rest against some kind of support for stability.

Pull yourself up to the bar, trying to touch it with your chest. Then slowly return to the starting position. Perform the desired number of repetitions.

Pull-ups on the low bar develop the latissimus dorsi, trapezius muscles, rear deltoids and biceps. They are a starting exercise for those who want to learn how to pull themselves up.

When pulling up, exhale, when lowering, inhale. The exercise has a lot of variations in grip width, bar height, body position. The lower the bar, the harder it is to pull up.

You can pull up with a narrow supinated grip. It is useful to use additional weight to gradually increase the load. For example, a weight vest.