Extension and flexion of the arms on a slope (pull-up) ► strict pull up

Individual work

On the slope at the horizontal bar (upper grip, back of hands pointing backwards), bend your arms to pull your upper body up as vertically as possible (strict) until your chin is above the horizontal bar (arms almost at shoulder height). Then, by stretching your arms, bring your body back up the slope in a controlled manner (arms extended above your head).

Attention:
Work without momentum if possible and pull your body vertically upwards.

Lighten:
Attach an elasticated band to the bar to place one or both feet in its loop.

Harden:
Additional weight.

Variant:
Grab the bar with an underhand grip (palm facing your face).

1 horizontal bar

1 elasticated rubber band ► make the exercise easier (support)
2 weight cuffs/1 weight waistcoat ► make the exercise more difficult (additional weight)