Rear Pull-Up

Rear Pull-Up

Positioning:
1. Stand in front of the pull-up bar and reach up to grab it with both hands. Your palms should face away from you (overhand grip).
2. Your hands should be slightly wider than shoulder-width apart.
3. Jump up or use a stool to get into position if you can't reach the bar from a standing position.
4. Hang from the bar with your arms fully extended, feet off the ground. Your body should be straight, and your head facing forward.

Movement:
1. Begin the pull-up by engaging your back and shoulder muscles.
2. Pull your body upward by bending your elbows and driving your elbows down towards your sides.
3. Focus on squeezing your shoulder blades together as you rise.
4. Pull until your chin is above the bar or as high as you can comfortably go, keeping your chest steady and not swinging your body.
5. Hold for a moment at the top of the movement.
6. Lower yourself back down to the starting position in a controlled manner, fully extending your arms again.
7. Repeat the movement for the desired number of repetitions.

Tips for Beginners:
- If you struggle to pull yourself up, you can use resistance bands for assistance or perform negative pull-ups by starting at the top and slowly lowering yourself.
- Ensure to keep your core engaged throughout the movement to maintain stability.
- Breathe out as you pull yourself up and inhale while lowering down.