Specifically, try to engage your latissimus dorsi muscles (“lats”) and rear deltoids (“delts”).
When crossing your legs, you can either bend your knees or keep them straight. Neither will affect the overall routine, so choose whichever option feels best.
Using a pull-up machine. Looping a resistance band around the bar and your foot to support some of your weight. Standing on a stool with one foot. Asking a partner to hold your feet or legs while you workout.
Standard style: Grab the bar with an overhand grip and keep your hands shoulder-width apart. Then, use slow, steady motions to bring your chest close to the bar. Neutral style: Grab 2 parallel bars that are between 1 and 2 ft (30 and 61 cm) apart, making sure the palms of your hands face each other. Then, pull yourself up until your chest is as level with the bars as possible. [3] X Research source Chin up style: Grab a bar with an underhand grip and keep your hands about a shoulder-width apart. Then, slowly squeeze your biceps to bring your chin closer to the bar. [4] X Research source
Make sure you start at the “up” position every time.
In addition to your individual workout goal, try setting a long-term pull-up goal for extra motivation. You don’t have to measure your success in full pull-ups! If you find yourself struggling, try to do another half or quarter pull up each time.
To give your arm and back muscles time to rest, make sure to take at least 1 day off between pull up sessions. If you’d like, use this time to work on your core or lower body.
Lat pulldowns: Sit at a pull-down machine, grab the bar with a shoulder-width grip, and slowly pull it down toward your collarbone. Keep your shoulders back and your arch your torso slightly backward. This exercise will strengthen your upper back and lats. Bicep curls: Hold a dumbbell with both hands, then squeeze your biceps to move the weight up and down. Seated rows: Sit in front of a weighted rowing machine and bring the handlebars toward your waistline using slow, even movements. This exercise will strengthen your lats and back. Prone reverse fly: Lay on a bench face down with a dumbbell in each hand, then raise the dumbbells out to your sides and lower them back down. This exercise is great for your deltoids.
Proteins like chicken breast, lean cuts of beef and pork, lentils, beans, milk, eggs, and fish. Good carbs like whole wheat grains, bread, pasta, quinoa, barley, and bulgur. Healthy fats like nuts, avocados, olives, tofu, and soy products.
Working out right before you go to bed can make it hard to fall asleep, so try to exercise at least 3 hours before your normal bedtime.
