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Make sure to hold good posture throughout: Keep your ribs lifted and spine straight.Muscles worked: Latissimus dorsi, rhomboids, and posterior deltoids. Choose your desired weight, and then attach the appropriate bar.Hold onto the cable handle with your inside (left) hand. At its simplest, a pull-up bar is just a stable horizontal bar above your head that you reach up and grab onto to pull your head above the bar (similar to the bars you’ll find on the jungle gym at the playground).Walk away from the machine until your left arm is outstretched; keep your elbow soft. Soften your knees, and with a straight back, lean slightly forward. As you exhale, pull on the cable to move your arm across the front of your body, stopping when your left hand reaches the right side of your body. Focus & Connect: Feel the chest area near the inner upper arm contract as you move the weight. This is a very difficult exercise because you essentially have to raise all of your body weight up, which can be a lot if you haven’t worked up to it.

Or try a reverse grip with the palms rotated inward so that they face your body when grasping the bar.Grasp onto the bar with both hands (palms down) and lower it so that it is in front of your waist.Your elbows should be bent at 90 degrees, and fists should be in front of your elbows. As you exhale, push your hands down so that your elbows straighten.You can also try the assisted pull-up machines in the gym that allow you to adjust how much of your own body weight you lift during the exercise.You can work your triceps in a multitude of positions using free weights. Muscles worked: Triceps brachii and posterior deltoids. Choose your desired weight, and stand in front of the cable machine.

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