BACK WORKOUT

A Pull-Ups Circuit

Pull-ups are simple and extremely effective exercises. Your body weight serves as the resistance for each repetition, and a set of standard pull-ups will pulverize most muscles of the upper body, including chest, back, arms and shoulders. How much each muscle is stressed depends upon hand positions on the bar. In the following set of pull-up exercises, severcal variations are offered. No specific set or rep range is given because it's up to each man to determine how he wants to perform the program. You can do a few reps of each exercise, several reps of a couple or many reps of just one, doing different pull-ups on different days.

 

 

BEGINNER PULL-UPS

This exercise develops the muscles used in regular pull-ups and is for those men who cannot do full sets of regular pull-ups. Begin by using a chair or having someone boost you up to the starting position, which is with the head over the bar and hands at a medium to wide grip

1. Slowly lower yourself until arms are bent at 90-degree angles
2. and hold for a few seconds. Then lower until arms are straight
3. and hold for a few seconds. Then drop down, rest briefly and do another repetition.

Perform as many reps as possible, and work up to a point where you can do regular pull-ups.

OFFSET PULL-UPS

Grasp the bar with fingers interlaced. Pull yourself up until your head is by one side of the bar. Pause, then lower to starting position, and next pull up to the other side of the bar.

MEDIUM-GRIP PULL-UPS

Grasp the bar with hands shoulder-width apart, palms forward. Pull yourself up until your head clears the bar. Pause, then lower to starting position.

 

L PULL-UPS

This one brings the abdominal muscles into play. Grasp the bar with a shoulder-width grip, palms forward. Raise legs until thighs are parallel to the ground, with knees slightly bent. Pull yourself up until your head clears the bar. Pause, then lower to starting position.

NARROW-GRIP PULL-UPS

Grasp the bar with hands as close as possible, palms forward. Pull yourself up until your head clears the bar. Pause, then lower to starting position.