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A major advantage of the pull-up exercise is the versatility.

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  1. Grab the pull-up bar with the palms of your hands to your upper body and a handle closer than the shoulder width.     

  2. Keep your upper body as straight as possible while holding a curve on your lower back and sticking out your chest.    

  3. This is your starting position.    

  4. Keeping the upper body as straight as possible maximizes biceps stimulation and minimizes back involvement.     

  5. As you exhale, pull your upper body up until your head is at the level of the pull-up bar.     

  6. Concentrate on using the biceps muscles to perform the movement. Keep your elbows close to your body. The upper body should remain stationary as it moves through the room, moving only the arms. The forearms should do no work other than holding the pole.     

  7. After a second of tensing the bicep in the contracted position, slowly lower the upper body back to the starting position.     

  8. Breathe in when you do that part of the movement.     

  9. Repeat this movement for the prescribed number of repetitions.



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