STRENGTHENS
LATS (BACK), BICEPS, SHOULDERS
STARTING POSITION
Grasp the assisted-pullup machine with a neutral grip (palms facing
each other) and place your knees on the kneepad. Pull your shoulders back and
down and lock in this position. Holding this position, simultaneously bring the
other knee onto the pad as you lift up into the top starting position (A).
MOVEMENT
Keeping your shoulders drawn inward, slowly lower your body until
your arms are fully lengthened (B). EASY
Immediately activate your back muscles and pull yourself upward
to return to the starting position (A). HARD
Pause at the top position before lowering.
Alternative: Band-Assisted Pullup
If your gym doesn’t have an assisted-pullup machine, you can get
the same effect with a large circular workout rubber band and a pullup bar.
Secure the band around the middle of the bar, allowing the other end to
fall.
Grasp the bar with a neutral grip or palms-facing-you grip. Pull
yourself up and slip your foot or knee onto the loop in the band. Keeping your
shoulders drawn in, slowly lower yourself until your arms are straight. The band
will stretch under your weight. The tension in the band will assist you as you
do the pullup.
Why It’s Perfect for
You
Traditional wide-grip pullups can be difficult to perform and they
build wide backs.
The narrow neutral grip strengthens and tightens your back and core
area from your underarm to your hip bone. It targets bra bulge under the arm and
around the back, trouble zones for many women. Yay!
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