1. Pullups and chinups
How to do it: “Starting from a dead hang position, pull your body up to the bar until your chin clears the top,” Krajewski says. Pullups require an overhand (“prone”) grip, while chinups require an underhand (“supine”) grip. Lower yourself under control and try not to use momentum to swing your body up. If this is too difficult, securely knot a large resistance band on the bar. Place one foot in the loop and perform pullups with the resistance band aiding the movement. As you grow stronger, swap out the band for ones with lighter resistance until you can do a pullup unassisted.
Prescription: 3-4 sets x 6-12 reps w/ 45-75 sec. rest between sets
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