(Upper back, latissimus dorsi, rhomboids, trapezius, biceps) In each set of this move, do as many reps as you can. Grab a pullup bar with your hands wider than shoulder-width apart, palms facing forward. Pull yourself up until the bar is even with your chest. Pause, then lower yourself until your arms are straight. For the second set, grab the bar with your hands shoulderwidth apart, palms toward you. For third set (weeks 3 and 4), grab narrow parallel bars so your palms face each other. Watch Your Form: Lower yourself slowly; don’t let gravity take over.