7. Pullup and Chinup
Whether swimming, rock climbing, or just hauling yourself over that wall in your next Tough Mudder, vertical pulling motions are just about the most basic things we do with our arms. Both pullups and chinups work the entire upper body as a unit, but chinups engage the biceps more, while pullups de-emphasize biceps in favor of the upper back and triceps.
- Start with hands shoulder-width apart for chinups, wider for pullups.
- Stabilize shoulder blades (as described before).
- Bring your chin above the bar and lower down to straighten arms on each rep.
- Weighted pushup: Once you can do three sets of 10 pullups or chinups with body weight alone, add a light dumbbell between your legs, increasing the weight over time.
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