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This exercise develops the back significantly, while indirectly working out the whole upper part of the body. It stretches and strengthens the arm muscles.


Grasp a pull-up bar in a palms-down grip.

Hanging position, arms slightly bent at the elbows and legs bent at the knees and crossed.

As you exhale, pull the body upward until your chest touches the pull-up bar.

Pause for 1-2 seconds at the top and, as you inhale, descend to the starting position.

Typical mistakes and tips

Do not swing and do not try to throw the body up.

Do not fall with your hands straight at the elbows.

The exercise develops back muscles perfectly, but it requires a certain level of training. You can start doing this exercise in the gravitron machine start with horizontal pull-ups.

Exercise type: weight
Muscle groups: back, arms, shoulders