“This move is ideal because it works all the muscles of your shoulder in tandem with your back and upper arm muscles and doesn’t isolate any of the individual muscles,” says Mark Rippetoe, author of Starting Strength.
The Setup: Grip the bar with your palms facing you, hands no more than shoulder-width apart. Start from a dead hang, with your shoulder blades down and tight, back straight.
How to Do It: Pull up to raise your chin to the bar, then lower down slowly until your arms are straight.
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