Pull ups

Muscles worked

Also works

You need

How to do it

1. Stand underneath a pull-up bar.
2. Reach up and grab the bar with an even, overhand grip (palms facing forward). Have your hands slightly wider than shoulder level apart and envelop the bar with your thumbs for a more secure grip.
3. Bring your shoulders back and engage your abs. Doing so will brace your upper body and put your lats in a better position to contribute during pull-ups.
4. Bend your knees to lift your feet off the floor and hang from the bar. Some people might have to step over something or jump to grab the bar. In that case, retracting the shoulder blades will happen while they hang from the bar, mimicking the motion in a scapular pull-up.
5. Take a breath and pull yourself up by bending your elbows.
6. Move up as much as possible––ideally, until your chin is over the pull-up bar.
7. Hold the top position for a moment.
8. Lower yourself slowly by extending your elbows and exhaling on the way down. Keep your shoulders retracted.