Superset 3, Move 1
Move 1: Pull-ups with Eccentric Isometrics
“Besides targeting your upper back, biceps, forearms, core, and shoulder stabilizers, the pull-up is a great option after a brief gym layoff as it promotes decompression of the spine, which is something your body will need if you’ve been sitting for long periods,” Seedman explains. This spinal decompression is particularly emphasized at the bottom of the movement when you’re hanging, so pause here, just like with the squats.
How to: Grip the pull-up bar with hands slightly wider than shoulder width. Pull yourself to the top, maintaining a flat back. Pause at the top while squeezing your upper back. Slowly lower yourself to the bottom, then pause in the full hang position for 3 to 7 seconds while keeping your shoulders tightly packed. Perform 6 reps.
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