Hitting close to every muscle that makes up your backside (including your lats, traps, delts, biceps, core, and even your glutes), this exercise is a must
Here’s how to do it:
1) Step up to an assisted pull-up machine (or loop a long resistance band around a pull-up bar) and grab the bar with a grip that’s slightly wider than shoulder-width apart, palms facing away from you.
2) Kneel onto the assisting platform. (Or if you’re using a band, use a stool or bench to help you up, and loop your foot through the bottom of the band so it’s beneath your foot arch. Cross your other foot over the top, so the band doesn’t spring off.) From here, squeeze your core and pull your shoulder blades down and together, drawing your body toward the bar and your elbows down along your sides. When the bar reaches your collarbones, pause, then slowly reverse the movement to return to start. That’s one rep.
Perform with a weight that allows you to barely eke out four sets of six to eight reps with proper form. (If you’re using a band, experiment with thicker and thinner bands until you find one that provides an appropriate amount of support.)
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