Pull-ups are an exercise that trains your chest muscles as well as your back and triceps. If you lie down on an exercise ball, you also activate the core muscles, which provide stabilization.
Take a dumbbell with both hands so that the inside of the weight plate is resting on your palms and lie down with your upper back on an exercise ball. Support yourself firmly on the floor with your legs.
2
Extend your hips so that your upper body and thighs are parallel to the floor. Knee joints are bent. Bring the dumbbell behind your head and keep your arms almost fully extended. Move the dumbbell backwards until you feel a slight stretch in your chest. Keep your palms facing upwards.
3
Now raise the dumbbell powerfully and in a controlled manner until it is almost over your chest. Your arms remain stretched out. Breathe out during this movement and tense your chest muscles hard.
4
Lower the dumbbell slowly and in a controlled manner until it is back in the starting position behind your head. Breathe in as you do so.
5
One repetition has now been completed. Repeat this process for the specified number of repetitions.
Tip
Make sure that you keep your chest slightly out and your shoulders slightly back throughout the exercise. This will help you engage your chest muscles better. Also try to consciously target your chest muscles and push less out of your back. Keep your arms almost fully extended throughout the exercise. When pressing up, the resistance decreases at the end of the movement. Only raise the dumbbell as far as you feel resistance.
Muscle groups
Primary
Chest
Secondary
—
Tertiary
—
Equipment
Dumbbell
Pezziball
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