Horizontal pulls are similar in theme to vertical pulls, but they place the body at a much more
severe angle. As a result, the strength is tested more intensely. This is an excellent intermediate
exercise to master before the athlete begins the hanging work on the horizontal bar which follows.
This movement conditions the joints, significantly the vulnerable elbows and shoulders.

Lihasgrupp: Biceps

Sammud

Find a horizontal base you can hold onto which will safely carry your bodyweight. It needs to
be at least as high as your hips. The top of a big, sturdy, table or desk is usually the best option.
Get down so that your chest and lower body are underneath the table and reach up so that you
can hold the lip, using an overhand grip. Ideally your hands should be shoulder width but this will
not always be possible depending upon what kind of table or desk you have access to. Now pull
yourself up so that your back is off the floor. Depending upon the height of the table, your arms
will probably have to be slightly bent for this. Keep your body tensed and locked straight, so that
its weight goes only thorough your hands and heels. This is the start position (fig. 43). Now
smoothly pull yourself up, keeping the body (especially the knees) aligned, until your chest
touches the lip of the table at the point where your hands are gripping. This is the finish position
(fig. 44). Pause for a count of one, before lowering back to the start position. Repeat.

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