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Exercise: Pull-up
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Grip the bar overhead. To find your grip width, hold your upper arms parallel to the floor and bend at the elbow so that your forearms are vertical. Your arms will be making a right angle. This is the distance to grip the bar. A wide grip is outside of this position, and a narrow grip is inside of this position. A reverse-grip is with palms facing you, a regular grip is with palms facing away from you. Hang and bend your legs (you may cross them if necessary, but keep in mind that if you have any type of back condition, you should keep them uncrossed). Let yourself hang and be perfectly still – do not jump into the pull-up. Now, pull your shoulder blades together to retract your scapula and pull upwards. You should raise yourself so that shoulders are level with your wrists, preferably so that your chest is level with the bar (or the base of your neck for pull-ups behind the neck). Slowly lower yourself in a controlled fashion, stop completely at the bottom with arms fully extended then perform the next rep.
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