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| Muscles worked:
| | Primary: Upper Lats. (Latisimus Dorsi) and Middle Back
Secondary: Biceps
| | Instructions:
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- Place a V-bar attachment on the pull-up bar and hold handles with both hands.
- Pull up trying to touch your chin to the bar while squeezing your shoulder blades back together and hold for a quick second, flexing your back muscles.
- Return to the starting position in an slow, controlled manner.
| | Don'ts:
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- 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 form.
| | Alternate exercises:
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| | Note:
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- If you cannot do 8-12 reps on your own refer to the "Partner-Assisted" (Ex. #23) or "Chair-Assisted" (Ex. #24) version of pull-ups.
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