This exercise is an advanced version of the chin-up. The bar is balanced on the one rail of the rack while it's held off the rail on the other side.
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To give you an idea of weight, I've got 35 lbs on the other end and I weigh about 194 lbs right now. When you start the movement, the bar will be angled down and resting on the other rail. Then you put your bodyweight on the end of the bar so that it comes up to about horizontal.
In this demo, in order to keep my feet off the ground, I come down into an L sit at the bottom, then pull my feet back on the way up to the top.
I've got my fingers interlocked and over the end of the bar for grip. The other rail is set about a foot lower than the fulcrum rail.
This requires excellent body control...no extra movement or kipping other the bar moves all over the place.
This one LOOKS tough (and it is) but it's very doable, if you're strong enough to do a decent amount of chins.
It's a great challenge and fun to do!
Definitely watch the video demo for this - it helps a LOT if you're going to try it out.
If you're ready for an even greater challenge with the pull-up, try the Two Vertical Bar Pull-Up. This one targets lat width greater than just about any other exercise.
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Want more unique and challenging exercises to work your entire body with simple equipment? All you need is just a barbell, dumbbells and a bench. Check out The Best Home Gym Exercises You've Never Heard Of!
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