Description

Pull-ups are an exercise that trains the latissimus, as well as the lower chest and triceps.

Exercise

Coatings

One-armed , standing

Type: Unilateral Rest: 150s Equipment: Kabelzug

Tutorial

1

Place the cable pull on the top step and attach a handle.
2

Stand approx. two steps away from the cable tower and grasp the handle with your left hand using the overhand grip (palms facing down). Bend your upper body forwards by approx. 45°. Arms are almost fully extended and in line with your upper body. Your back is slightly stretched.
3

Move the handle forcefully downwards or backwards until your hand is level with your hip. Keep your arm almost fully extended. Exhale as you do so.
4

Slowly move the handle upwards again in a controlled manner until your arm is in the starting position.
5

One repetition has now been completed. Repeat this process for the specified number of repetitions with the left side first and continue with the right side after a 60-second break.

Tip

Try to consciously engage your back muscles and push less from your chest. When pressing down, imagine that you are bringing your elbows back. Keep your arms almost fully extended throughout the exercise. Make sure that you don't swing with your upper body. Concentrate on correct execution and do not use too much weight.