To apply it, youโre going to do sets of anywhere between 2-5 reps. These sets should be at least 2 reps away from your max effort. So if you can do just 5 pull-ups in a row, stick to sets of 2-3 reps to avoid overexertion. Youโll do a set, rest for 30-90 seconds, do another set, and repeat this process until you reach a grand total of 20 reps.
Start with around four sets working up to 30 seconds on the way down. When you can perform those you can introduce the pauses as above holding half/ third for 5 seconds and completing that again
Pull with your upper back muscles. Perform 3 sets of 10-15 reps of this one arm row. Then, as you get stronger, move your feet a few inches past the bar so that you are pulling at a greater angle. Move through 3 body position progressions until you are virtually pulling your body straight up to the bar.
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Pull-ups. Six exercises for the perfect pull-up. 1. Hanging hollow hold. Do it: Using an overhead grip, hop up to hang from a bar. Engage your core and tuck your tailbone, so that your body goes
Hollow hold lat pulldowns: Again, anchor the band directly over your head. Lay flat and grab the band at eye level. Then pull the band into your hips, all the while pulling your body into a hollow
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how to increase pull up power
