Build Upper Body Strength with Lying Down Pull Up Exercises

Introduction to the Lying Down Pull Up

The lying down pull up is a unique bodyweight exercise that targets multiple muscle groups at once. As the name suggests, it is performed by lying on the floor and pulling yourself upwards, similar to a classic pull up but without the use of a pull up bar. This exercise allows you to work your back, arms, shoulders, and core in one fluid movement. The lying down pull up is an excellent addition to any bodyweight routine due to its multifunctional nature.

Muscles Worked by the Lying Down Pull Up

When properly executed, the lying down pull up works the following major muscle groups:

• Latissimus dorsi (lats) - These large, fan-shaped muscles in your back are responsible for pulling motions.
• Biceps - The lying pull up heavily engages the biceps due to the pulling motion of the exercise.
• Rear deltoids - Your rear shoulder muscles get an intense workout to stabilize your upper body.
• Traps - Known as the "yoke" muscles in your upper back, the traps get worked isometrically.
• Brachialis - An often-overlooked muscle in the upper arm that assists the biceps.
• Forearms - The forearm muscles provide grip strength to pull you up off the floor.
• Abdominals - Your core muscles activate to stabilize your torso and resist extension of the spine.

It's not often you find a bodyweight move that engages so many different muscle groups simultaneously. This makes the lying pull up an efficient exercise as part of a high-intensity workout when time is limited.

Proper Form and Technique

To correctly perform a lying down pull up:

1. Lie face up on the floor with arms extended above your head holding onto a stable object like a weight plate or dumbbell.
2. Your legs should be bent at the knees with feet flat on the floor. Engage your core.
3. Initiate the movement by pulling your entire torso off the floor, keeping your hips anchored and stationary.
4. Leading with your chest, pull yourself up until your torso is vertical. Keep your arms extended throughout.
5. Squeeze your back and bicep muscles at the top position.
6. Slowly lower back down with control to the starting position.
7. Repeat for the desired number of reps.

Be sure to move deliberately - no cheating or swinging the torso to get momentum. Pull straight up by engaging your upper back muscles and keep the torso rigid and stable.

Lying Down Pull Up Exercise Variations

There are several variations of the lying pull up you can incorporate to change the focus or increase the challenge:

• Wide overhand grip - Gripping the object above your head with hands wider than shoulder-width will hit your lats harder.
• Narrow underhand grip - Gripping the object narrower with an underhand (chin-up) grip shifts more work to your biceps.
• Single-arm - Perform the exercise one arm at a time to create greater rotational resistance for your core.
• Bands/chains - Adding band tension or chains can provide accommodating resistance as you pull yourself up.
• Raised feet - Elevating your feet increases the leverage and makes the top position harder to achieve.

Switching up your grip or using unilateral and accommodating resistance variations are great ways to keep adapting the lying pull up as you get stronger.

Lying Pull Up Exercise Benefits

Incorporating the lying pull up into your bodyweight workouts can provide the following strength and muscle building benefits:

• Increased lat width - Hitting your lats from this horizontal angle in addition to vertical pulling stimulates greater width gains.
• Improved biceps peak - The constant tension on the biceps will promote shaping and peak development.
• Enhanced posture - Strengthening the upper back improves posture by balancing out hunched shoulders.
• Core stability - Resisting spine extension during the pull improves functional core strength.
• Unilateral arm strength - Single-arm variations build lateral stability and prevent muscle imbalances.

The lying down pull up trains the back side of your body, counteracting the common problem of muscle imbalance and tightness caused by numerous daily pushing activities. It also complements vertical pulling exercises like pull ups and rows.

How to Add Lying Pull Ups to Your Routine

To incorporate lying pull ups into your current workout routine:

• Place the exercise at the beginning of your back workout after warming up.
• Perform 2-4 sets of 6-10 reps, adjusting the volume based on your strength and goals.
• Allow 90 seconds rest between sets to recover.
• You can substitute lying pull ups for any horizontal rowing movements.
• Pair them with vertical pulls like pull ups or lat pulldowns for a well-rounded back workout.
• Use single-arm variations to address any left/right muscle imbalances.

The lying pull up is quite taxing, so limit the total number of sets you perform. Maintain strict form on each rep to maximize results.

Sample Lying Down Pull Up Workouts

Here are two sample back workouts that incorporate the lying pull up to build a strong, wide, V-tapered physique:

Workout 1: Lying Pull Ups and Pull Ups

• Lying Pull Up - 3 sets of 8-10 reps
• Pull Ups - 3 sets of 6-8 reps
• Single-Arm Dumbbell Row - 3 sets of 10-12 reps each side
• Prone Reverse Fly - 2 sets of 12-15 reps

This workout pairs lying pull ups with vertical pulling for complete back development. Rows target the mid-back muscles while reverse flies work the rear delts. Two exercises for each major back movement pattern.

Workout 2: Lying Pull Ups and Inverted Rows

• Lying Pull Up - 4 sets of 6-8 reps
• Inverted Row - 3 sets of 10-12 reps
• Single-Arm Lying Pull Down - 2 sets of 12-15 reps each side
• Face Pull - 2 sets of 15-20 reps

Here lying pull ups are paired with inverted rows for vertical and horizontal pulling. Single-arm pull downs increase the challenge while face pulls work the rear delts. Balanced push/pull workout.

Exercise Cautions and Considerations

When incorporating lying pull ups into your routine, keep the following safety guidelines in mind:

• Warm up your shoulders thoroughly before performing this shoulder-intensive movement.
• Use minimal hip movement - the majority of motion should come from your upper body.
• Start with relatively lighter resistance to perfect the form.
• If holding a plate, be cautious not to drop it overhead onto your face.
• Avoid over-arching your lower back as you pull up.
• Stop immediately if you feel pain or pinching in your shoulders.

While a highly effective exercise, the lying pull up does present some injury risks. Building up gradually and maintaining proper form is key. Also be conservative with volume given the exercise's demanding nature.

Frequently Asked Questions

Are lying pull ups suitable for beginners?

Lying pull ups can be challenging for beginners. Work on building sufficient upper body pulling strength first with rows and vertical pulls. Maintain proper alignment as poor form is common when initially learning the lying pull up.

Can I do this exercise with resistance bands?

Yes, resistance bands are a great way to help get your initial reps when first attempting lying pull ups. Loop the band around a stable object then grip the handles in each hand while lying below. The band will provide assisted tension to make the movement more manageable.

Will lying pull ups build my abs?

This exercise requires significant activation of your core muscles to stabilize your torso and resist extension and rotation. So it provides an effective abs workout. Though direct ab training is still recommended for maximum core development.

Can I substitute a barbell or dumbbell?

While plates work best, you can hold a barbell or dumbbell overhead to perform lying pull ups. The key is finding an object you can firmly grip overhead while lying down. Avoid anything unwieldy or that may slip.

Are there alternatives if I can't perform a single rep?

If unable to complete one lying pull up, start with bodyweight rows and lat pulldowns. Isometric lying pull up holds will help build initial strength. You can also loop resistance bands around your upper back for a pulling assist until you develop the required capacity.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.