Smart Workout Diary

Supine Pull-Up

The supine pull-up, also called an inverted row, is a bodyweight pulling exercise performed beneath a fixed horizontal bar. It primarily trains the lats and upper back, with meaningful involvement from the biceps, forearms, and shoulders. It supports upper-body pulling strength, posture, and progression toward traditional pull-ups.

Demonstration

Supine Pull-Up — demonstration 1
Supine Pull-Up — demonstration 2

Instructions

  1. Set a sturdy horizontal bar at about waist height and confirm that it is securely fixed before getting underneath it.
  2. Lie on your back below the bar, grasp it with an overhand grip slightly wider than shoulder width, and straighten your body from head to heels.
  3. Brace your abdomen, squeeze your glutes, and keep your heels on the floor with your shoulders pulled down away from your ears.
  4. Pull your chest toward the bar by driving your elbows back and squeezing your shoulder blades together; keep your body rigid rather than letting the hips sag.
  5. Lower yourself slowly until the arms are straight and the shoulders remain controlled, then repeat.
Muscle Group
Lats
Other Muscle Groups
Upper Back, Biceps
Type
Calisthenics
Mechanics
Compound
Equipment
Body Only, Pullup Bar
Difficulty
Beginner

Technique tips

  1. Keep a straight line: Think of the exercise as a moving plank; do not lead with the hips or arch the lower back.
  2. Control the range: Pull as high as you can without shrugging, then lower under control rather than dropping.
  3. Adjust difficulty safely: Walking the feet farther forward makes the movement harder; move them closer to the bar to reduce the load.
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