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Band Assisted Pull Up
A pull up with a band taking part of your bodyweight, so you can train the full movement before you can do it unassisted. Builds the lats and upper back.
Inverted Row
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A bodyweight row hanging under a bar set in a rack. It strengthens the upper back and is a good step toward the pull up.
How to do it
Set a bar in a rack at about waist height. Grip it slightly wider than the shoulders and hang underneath with the arms straight, body in a line and heels on the floor. Pull the chest to the bar, squeezing the shoulder blades together, pause, then lower under control.
Common mistake
Letting the hips drop so the chest reaches the bar without the body moving as one piece. Squeeze the glutes and keep the line from shoulders to heels. Bend the knees to make it easier.
Helps with
- Posture
- Neck and shoulder pain
This video shows the movement. Your dose and progression depend on your plan. Not sure where to start? Take the free ADAPT assessment.
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