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Pull ups


Major muscles used

  • Latisimus Dorsi (Lats)
  • Biceps

Performing pull ups

  • Use a chinning bar about 6 inches higher off the floor than you can reach with arms extended overhead.
  • Hold bar with hands approximately 30 inches apart (8 inches wider than shoulders).
  • Pull up by squeezing shoulder blades together and trying to touch chin to the bar.
  • Return to starting position in a slow, controlled manner.

Be careful

  • Don't swing back and forth or try to create momentum by kicking legs. You may need a partner to help you prevent from swinging or using momentum.
  • Don't sacrifice form by trying to complete more repetitions than you can do with proper technique.

Alternative exercises to pull ups

Courtesy of, your Online Personal Trainer


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