Handrail pullups, also called inverted rows, are a modification of a full pullup. You slide under a horizontal handrail or bar and perform a pullup with your body at an angle. The higher the railing is, the easier the exercise. The lower the railing is, the more challenging the exercise because you have to pull more of your body weight. You can also adjust the position of your legs and feet to change the difficulty of the exercise.
Step 1
Find a handrail that is about waist high. Ensure that the bar will support your weight.
Step 2
Grab the handrail with a slightly wider than shoulder-width, overhand grip and slide under the bar.
Step 3
Extend your legs out in front with your weight on your heels. Start with your arms fully extended.
Step 4
Exhale and pull yourself up to the bar by bending your elbows. Your upper chest or neck should almost touch the bottom of the bar.
Step 5
Inhale and slower lower yourself until your arms are fully extended.
Step 6
Pull your feet closer to your body to make the exercise less challenging. Push through your feet to help yourself up if needed.
Tips and Warnings
- Keep your body in a straight line and move it as one unit. Do not allow your hips to sag or lift. You can reverse your grip on the handrail to do a chinup. Do not use a handrail so low that your buttocks touch the ground when your arms fully extended -- unless you are doing the most basic modification of this exercise. If the handrail is low enough, you can do the most basic version of this exercise. Grab the bar with your buttocks on the ground. Slide your hips forward so your torso is at an angle. Perform the handrail pullup in this position without pulling your buttocks off the ground; only move your torso.
- Consult a physician prior to starting any exercise program.
Things You'll Need
- Handrail
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