Instructions for Pull Up

To perform a set of pull ups:

  1. Starting Position

    Hang from a pull up bar with a pronated grip, shoulder width plus one fist length apart. Your legs should be straight and your trunk in a neutral position.

  2. Concentric (Upward) Motion

    While maintaining a neutral shoulder position, drive your elbows down towards the ground to raise your body up until your chin is above the bar. Be aware of not changing the alignment of your body.

  3. Top position

    Pause at the top position for a 2 sec count while maintaining whole body tension and driving your elbows down to the ground.

  4. Eccentric (Lowering) Motion

    Slowly lower your body, under control, until your arms are fully extended with your shoulders in a neutral position. Remember to breathe normally throughout the entire movement.

  5. End position

    Repeat steps 1 through 4 until you have completed the desired number of pull up repetitions before resting.

This completes one set of pull ups.

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