PULL YOUR WEIGHT

The pull-up is among the most functional exercises in your arsenal. Master these steps to do it right

INVERTED ROW

5 SETS OF 10 REPS (90SEC REST)

Hang under a bar with straight arms. Pull yourself up until your chest grazes the bar. Slowly lower under control and repeat, making sure that you squeeze those shoulder blades together.

JUMPING PULL-UP

5 SETS OF 6 REPS (90SEC REST)

Stand below a bar and grasp it overhand. Jump up, flexing at your elbows while pinching your shoulder blades, until your chin passes the bar. Hold, then lower to a straight arm position. Repeat.

HIGH-FREQUENCY SUB-MAXIMAL PULL

1 SET OF 1-5 REPS

Between all upper-body sets, do a set of pull-ups, staying below 50% of your max achievable reps. Hang below a bar and pull up. When your chin passes the bar, pause and lower to the start.