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

Individual work

On a slope with arms stretched out on the horizontal bar, with the body/gaze aligned along the bar and the hands placed close together above the head, the bar is gripped with an overhand grip, the left hand is positioned in front of the right hand (back of the hand points to the respective side away from the bar). Bend your arms to pull your upper body up as vertically as possible until your head is above the bar (shoulder at the bar). Then, by stretching your arms, bring your body back to a full body extension in a controlled manner (arms stretched out above your head). After each execution, change the side on which the head is moved past the bar.

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

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

Harden:
Additional weight.

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)