At Bite Size Wellness we strive to bring you the best of health and wellness one bite at a time. If you think about it, each day is made up of little bites that we make, say, see and do for our healthy lifestyle.
What exercise move engages 20 muscles, especially your back and arms? Pull Ups.
We know what you are thinking, because we usually have strong feelings against this one. However, after looking into it and doing some soul searching, we are ready to give it a try.
The newly gained upper body strength will come in handy before you know it. Picking up kids, carrying shopping bags, climbing over things, slipping into a backless dress and looking fabulous… Can all benefit from adding pull ups to your routine!
Assisted Version
Luckily for those of us who need an extra boost to be able to perform this move at all, including us on this end, there are plenty of variations to do before making it to the full version of a pull up.
If you belong to a gym, find the assisted pull up machine. This uses weights to counter balance your body weight to have extra support to be able to lift your own body weight. There is even a platform to kneel or stand on for even more comfort.
Check out this clip demonstrating how to use the machine.
Full Version
- Place your hands shoulder-width apart on a pull up bar and hold on with an overhand grip. (palms facing outward)
- Hang from the bar with arms fully extended.
- Use your shoulder blades to pull yourself back up by squeezing them together and arching up your chest.
- Hold for a moment at the top, and repeat.
Execution tips
- Be sure to focus on using your shoulders for strength rather than your arms or elbows
- Try to go through the full range of motion for the move to be effective. Lift yourself all the way up and lower all the way down.
- If you have any trouble, try a different version of the workout!
- Smiling is key to performing the perfect pullup, I promise.
Do you have pull ups worked in to your fitness routine? If not, what is your move of choice to strengthen your upper back?
photo credit: petar_jurina via photopin cc
