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

Individual work

While hanging from the horizontal bar (upper grip, back of hands pointing backwards), place one or both feet in the loop of an elasticated rubber band attached to the horizontal bar with your legs straight. Bend your arms to pull your upper body as vertically (strictly) upwards as possible until your chin rises 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 up vertically.

Lighten:
Attach a stiffer elastic band to the bar.

Harden:
Exercise without the support of an elastic band; additional weight.

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

1 horizontal bar
1 elasticated rubber band (medium/soft)

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