Bodyweight Pullups

Instructions

1. 1.Hang from a bar with a underhand grip (palms facing backwards). Cross your legs and bend your knees. This is your starting position.
2. 2.Pull up toward the bar with the aim of bringing your chin up and over the bar.
3. 3.Hold the position at the top for a second before slowly controlling your descent back to the starting position.
4. 4.Repeat for as many repetitions as required.

Tips

• Fully extend your arms when returning to the starting position.
• If you are unable to support your own bodyweight, you may use an assisted pullup machine or a spotter who can assist you by supporting your bent legs.
• Try not to swing or use momentum to assist with the movement.
• Perform the reps slowly and in a controlled manner.

Breathing Instructions

Breathe in during the eccentric (lowering) portion of the exercise and breathe out during the cocentric (elevation) portion.

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