exercises

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Negative Pull-Up

SWEAT sweat.com

How to: Negative Pull-Up

Primary Muscles Used:Arms, Lats

Equipment:Assisted Chin/Dip

Trainer:Stephanie Sanzo

  1. With the knee pad of the chin/dip machine folded away, plant both feet on the footrests. Hold onto the chin-up bar of the chin/dip machine with an overhand grip (palms facing away from you), hands further than shoulder-width apart and arms extended. This is your starting position.
  2. Inhale. Jump upwards off the footrests and, at the same time, bend your elbows and pull your body upwards to bring your chin up and over the chin-up bar, extending your legs beneath you.
  3. Exhale. Taking a full three seconds, extend your arms slowly until you are hanging from the chin-up bar with your arms extended. Step onto the footrests to return to the starting position. Repeat for the specified number of repetitions.

Alternative Exercises for Lats

* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.

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