Description
Vertical pull to develop back width and pulling strength.
01 · Setup
Set up the movement
- Sit at the vertical pull-up station and place your thighs under the supports.
- Open chest, low shoulders.
- Torso braced with stable posture.
- Firm grip, wrists aligned.
02 · Execution
Perform the rep
- Pull by bringing your elbows down.
- Contract your back at the bottom of the movement.
- Slowly go back up until the back muscles are completely stretched.
Technique cue
Start by lowering your shoulder blades then pulling with your elbows.
Common mistakes- pull behind the neck
- swinging the torso
- incomplete range of motion
- uncontrolled return
Safety notes
Risks of poor execution
- A strong pull with momentum can overload shoulders and elbows.