12 Days Of Fitness – Exercise #3 – PULL-UPS

Pull-ups are an upper body compound pulling exercise where the body is suspended by extended arms, gripping a fixed bar, then pulled up until the elbows are bent and the head is higher than the hands, utilizing an overhand (pronated) grip. Focus on getting the elbows by your side and activating your shoulder blades rather than focusing your arms doing the work.

In the pictures, you'll notice one of the many variations to make these possible. Kirsten is using a band to support part of her body-weight. Your gym might offer a machine version of this variation called a Gravitron or Assisted Pull-up Machine. You can also substitute the pull-up with heavy lat-pulldowns on a cable machine if there are no other options. You are only performing 3 perfect reps, so you need to keep it heavy.


SEE ALL 12 EXERCISES: Click-Click-Click
list 1 2 3 4 5 6 7 8 9 10 11 12