Vertical PullVertical Pull
Vertical Pull
Beginner Difficulty
Dynamic Exercise
Muscles Involved
Human musclesLatsBicepsTraps
Other Muscles
Lats
Biceps
Traps
Exercise Performance
Find a vertical base you can hold on to. This base should be secure and allow you to grip it safely (e.g. a doorframe). Stand close to the base - the tips of your toes should be between three and six inches out. Take hold of the object in a comfortable grip. Ideally your hands should be shoulder width but any symmetrical position will suffice. Because of your proximity to the base, your arms will be well bent. Now allow your bodyweight to shift back by leaning slightly. Extend your arms as you go, until they are very nearly straight, and your body is angled diagonally backwards. Pause momentarily before pulling yourself back to the start position, by contracting the shoulder blades and bending the arms simultaneously. Pause and repeat.
Progressions
Beginner - 1x10 Rep
Intermediate - 2x20 Rep
Master - 3x40 Rep
Exercise Video

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