1. Neutral-grip chinups
How to: Begin in a hanging position with hands facing each other. Focus on pulling the shoulder blades together and down as you pull yourself up. The rep doesn’t count until the shoulders are at least at hand-level. Squeeze at the top for a one count before lowering back to the start with fully extended elbows. Use band assistance if needed or increase the difficulty by slowing the tempo of the downward movement.
Pro tip: I like neutral-grip chinups over the over- or underhand grip varieties (though you can do the other varieties if you don’t have access to bars for this move) because the neutral grip lets the head of the humerus sit in a better position in the shoulder, thus decreasing the stress on this joint.
Do 3 sets of 6 with 90 seconds rest between each set.
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