Description

Pull-ups are an exercise that trains your back muscles as well as your chest and triceps.

Exercise

Coatings

With rope, standing, one-armed

Type: Unilateral Rest: 150s Equipment: Kabelzug

Tutorial

1

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

Stand approx. two steps away from the cable tower and grasp the rope with a neutral grip (palm facing inwards). Bend your upper body forwards by approx. 45°. Your arm is almost fully extended and in line with your upper body. The rope is under tension and your back is slightly stretched.
3

Guide the rope forcefully downwards or backwards until your hand is next to your hip. Your arm remains almost fully extended. Exhale as you do so.
4

Slowly guide the rope 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.

Tip

Try to consciously engage your back muscles and push less from your chest. When pressing down, imagine that you are bringing your elbow back. Keep your arm 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.

Muscle groups

Primary

Back (upper - latissimus)

Secondary

—

Tertiary

—

Equipment

Cable pull

Description

Coatings

Tutorial

Muscle groups

Equipment

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Dein Fokus zählt.
Deine Privatsphäre auch.