Pull Up
Intermediate (6/10)Wunda Chair
Position: SupineEnergy: 5/10~45s
Cueing
Sit on chair; hands gripping the sides; use lats and abdominals to lift seat off the chair; keep scapulae anchored and neck long.
Anatomy & Muscles
PrimarySecondary
Primary Muscles
Pectoralis MajorAnterior DeltoidBiceps Brachii
Secondary Muscles
Serratus AnteriorForearmsPosterior DeltoidTriceps BrachiiInfraspinatus
Regressions
Partial lift only; press down through palms; keep feet grounded for support.
Progressions
Hold at peak; add slow lowering; work one side at a time.
Common Errors
Shrugging shoulders; leaning back; pushing with legs instead of lifting.
Contraindications
- Lumbar Disc Hernia
- Osteoporosis (Flexion Risk)
- Shoulder Sensitivity
- Wrist Sensitivity
