© by IAAPH GmbH

The Horizontal Pull-Up/Chin-Up is a compound exercise, which focuses on improving the synergy of the neuro-muscular system, strengthening the shoulder girdle, shoulder abductor, and elbow flexor musculature, improving body control & coordination and flexibility as well as improving skill & balance foundation for complex movements.

Note: Use pronated grip for Pull-Up and supinated grip for Chin-Up.


  1. Position barbell belly-button level on the rack; physio ball is in front of the rack
  2. Use a pronated grip (palms facing down/forward), place hands slightly wider than shoulder-width apart on the bar and feet on top of the physio ball; elbows are extended; bar is on chest level; hips remain neutral pelvic position; wrists remain neutral and are in line with elbows
  3. Retract scapulae (push shoulder blades together) first, then flex elbows to 90˚ and pull upper body closely towards barbell; maintain neutral spine and pelvis position; look up
  4. Extend elbows and return to starting position; maintain neutral spine and pelvis position; look up

© by IAAPH GmbH

Targeted Musculature

  • Rhomboids
  • Trapezius
  • Deltoids
  • Biceps

Recommended Exercises

This section provides exercises that can be used to improve the athlete’s performance potential.

Deltoid Flexibility

  • 2 Racquet Serves
  • Dumbbell Bench Press
  • Anterior Deltoid