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man using a pull up bar man using a pull up bar


Body Part: Back, Latissimus Dorsi, Rhomboids, Traps, Shoulders, Posterior Deltoids, Arms, Brachialis

Equipment: Pull-Up Bar

Difficulty: Intermediate


Step 1: Grab the pull-up bar with a 1-1.5x shoulder width grip, palms facing away from you. Draw in and brace the abs. Slightly pack the shoulders back and down.

Step 2: Pull the body upward driving the chest toward the bar/handles until the arms/elbows are packed into the side of the body. Drive the shoulder blades back and down as you do.

Step 3: Reverse the pattern and return to starting position.

Step 4: Repeat. Maintain posture throughout. Avoid shrugging the shoulders, arching the lower back, swinging, jutting the head forward or not fully extending the elbows on the descent.