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Pull Up

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  Grip bar with hands slightly wider than shoulder width. Keep body in good alignment (abs tight, chest up, back straight). Squeeze down (depress) shoulder blades using a controlled motion, pull body up by drawing chest to the bar, keeping elbows down toward sides and forearms in line with body. Contract lat muscles fully without compromising form. While maintaining the controlled motion, return body to starting position. Do not allow body to swing. Do not allow muscles to relax before next repetition.

Here are a few suggested alternative exercises:

  • Ball Band Arm Row
  • Ball Band Upright Row
  • Ball Dumbbell Lat Row
  • Ball Lat Pulldown
  • Barbell Rows
  • Dumbbell Bent Over Row
  • High Row - Hammer Strength
  • PowerBlock Dumbbells