9. Pullup to Deadhang
What it works:
This one appears simple and strange at the same time—mostly because you look like you’ve taken a nap in the midst of your pullups. “Not only will this pullup-to-deadhang exercise light up your lats and arms, but your abs will feel like they’re being ripped out of your stomach,” Langowski says. Sounds appealing, right?
How to do it:
Situate yourself on a pullup bar, and complete half of your maximum number of pullups. At the top of your last pullup, simply hold yourself. Keep your body still, and slightly bring your knees into your chest. Hold this for 30 seconds. Then, slowly lower yourself to the ground.
Complete 3 sets of half your pullup max + 30-second holds. Superset this with exercise #10: Spiderman pushup.
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