300 kcal
Pull-Up Bar, Incline Bench, Flat Bench, Dumbbell
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Biceps, Triceps
10 min
A classic vertical pulling exercise performed on a pull-up bar using a supinated (palms-toward-you) grip to strongly emphasize elbow flexion and biceps involvement while also training the upper-body pulling chain.
Step 1
Grab the pull-up bar with your palms facing you, about shoulder-width apart. Let your body hang long with your shoulders set down and back, and keep your ribs tucked so you don’t arch. Brace your abs and keep your legs quiet.
Step 2
Pull your chest up toward the bar by driving your elbows down and back. Keep your shoulders away from your ears and squeeze your biceps hard at the top. Finish with your chin clearly over the bar without craning your neck.
Step 3
Lower yourself under control until your arms are fully straight again. Keep your torso tight so you don’t swing or shrug at the bottom. Reset your shoulder position and prepare for the next rep.
