Instructions for Pull Up
To perform a set of pull ups:
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.
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.
Pause at the top position for a 2 sec count while maintaining whole body
tension and driving your elbows down to the ground.
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.
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.