Pull-up (open-centered bar)

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Pull-up (open-centered bar)

Instructions

Preparation

Reach up and grasp bar with wide overhand grip.

Execution

Pull body up until neck reaches height of hands. Lower body until arms and shoulders are fully extended. Repeat.

Comments

Range of motion will be compromised if grip is too wide.

Easier

To decrease difficulty, use assisted machine, assisting partner, or self assisted by placing feet on bench or floor under bar

Harder

Added weight can be placed on dip belt or dumbbell can be placed between ankles to increase intensity.

Classification

 Utility: Basic
 Mechanics: Compound
 Force: Pull

Muscles

Target

Synergists

Dynamic Stabilizers

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