Pull-ups:
Grab the pull-up bar with the palms facing forward using the prescribed grip.
Type of Grips :
1.WIDE GRIP :
For a wide grip, your hands need to be spaced out at a distance wider than your shoulder width.
2.MEDIUM GRIP:
For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width.
3.CLOSE GRIP:
For a close grip at a distance smaller than your shoulder width.
As you have both arms extended in front of you holding the bar at the chosen grip width, bring your body back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.
Pull your body up until the bar touches your upper chest by drawing the shoulders and the upper arms down and back. Exhale as you perform this portion of the movement concentrate on squeezing the back muscles once you reach the full contracted position.
The upper body should remain stationary as it moves through space and only the arms should move. The forearms should do no other work other than hold the bar.
After a Second on the contracted position, start to inhale and slowly lower your body back to the starting position when your arm are fully extended and the lats are fully stretched. Repeat this motion for the prescribed amount of repetitions.
