{"id":790,"date":"2021-08-28T19:26:25","date_gmt":"2021-08-28T19:26:25","guid":{"rendered":"https:\/\/100extremeworkouts.com\/?page_id=790"},"modified":"2021-09-10T17:14:47","modified_gmt":"2021-09-10T17:14:47","slug":"pull-up","status":"publish","type":"page","link":"https:\/\/100extremeworkouts.com\/index.php\/back\/pull-up\/","title":{"rendered":"Pull Up"},"content":{"rendered":"<div class=\"fusion-fullwidth fullwidth-box fusion-builder-row-1 fusion-flex-container nonhundred-percent-fullwidth non-hundred-percent-height-scrolling\" style=\"--awb-border-radius-top-left:0px;--awb-border-radius-top-right:0px;--awb-border-radius-bottom-right:0px;--awb-border-radius-bottom-left:0px;--awb-flex-wrap:wrap;\" ><div class=\"fusion-builder-row fusion-row fusion-flex-align-items-flex-start fusion-flex-content-wrap\" style=\"max-width:1248px;margin-left: calc(-4% \/ 2 );margin-right: calc(-4% \/ 2 );\"><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-0 fusion_builder_column_1_4 1_4 fusion-flex-column\" style=\"--awb-bg-size:cover;--awb-width-large:25%;--awb-margin-top-large:0px;--awb-spacing-right-large:7.68%;--awb-margin-bottom-large:20px;--awb-spacing-left-large:7.68%;--awb-width-medium:25%;--awb-order-medium:0;--awb-spacing-right-medium:7.68%;--awb-spacing-left-medium:7.68%;--awb-width-small:100%;--awb-order-small:0;--awb-spacing-right-small:1.92%;--awb-spacing-left-small:1.92%;\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-justify-content-flex-start fusion-content-layout-column\"><div class=\"fusion-video fusion-selfhosted-video\" style=\"max-width:100%;\"><div class=\"video-wrapper\"><video playsinline=\"true\" width=\"100%\" style=\"object-fit: cover;\" autoplay=\"true\" muted=\"true\" loop=\"true\" preload=\"auto\"><source src=\"https:\/\/100extremeworkouts.com\/wp-content\/uploads\/2021\/08\/Pull-up_Back.mp4\" type=\"video\/mp4\">Sorry, your browser doesn&#039;t support embedded videos.<\/video><\/div><\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-1 fusion_builder_column_3_4 3_4 fusion-flex-column\" style=\"--awb-bg-size:cover;--awb-width-large:75%;--awb-margin-top-large:0px;--awb-spacing-right-large:2.56%;--awb-margin-bottom-large:20px;--awb-spacing-left-large:2.56%;--awb-width-medium:75%;--awb-order-medium:0;--awb-spacing-right-medium:2.56%;--awb-spacing-left-medium:2.56%;--awb-width-small:100%;--awb-order-small:0;--awb-spacing-right-small:1.92%;--awb-spacing-left-small:1.92%;\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-justify-content-flex-start fusion-content-layout-column\"><div class=\"fusion-text fusion-text-1\"><p><strong>EXERCISE PROFILE<\/strong><\/p>\n<ul>\n<li><strong>MAIN MUSCLES:<\/strong> Back (Latissimus Dorsi)<\/li>\n<li><strong>SECONDARY MUSCLES:<\/strong> Rear <em>Delts, Chest, Biceps, Traps,\u00a0 Forearm\u00a0<\/em><\/li>\n<li><strong>EXERCISE CATEGORY: <\/strong><em>Pulling<\/em><\/li>\n<li><strong>EXERCISE TYPE:<\/strong> <em>Basic-(Multi-Joint)\u00a0<\/em><\/li>\n<li><strong>EQUIPMENT REQUIRED:<\/strong> <em>Horizontal Bar<\/em><\/li>\n<li><strong>EXPERIENCE LEVEL<em>:<\/em><\/strong><em> Beginner <\/em><em>Mid<\/em>&#8211;<em>level<\/em><\/li>\n<\/ul>\n<p><strong>EXERCISE INSTRUCTION<\/strong><\/p>\n<ol>\n<li>Grasp the horizontal bar with a wide grip.<\/li>\n<li>Hang a little on the horizontal bar. To maximally stretch the lats of the back, the arms are completely relaxed and straightened, the load is applied only to the forearms, which give a strong grip.<\/li>\n<li>Inhale deeply and, stopping breathing, contract the latissimus dorsi and pull up to the ribcage.<\/li>\n<li>During wide grip pull-ups, the elbows should always be in the same place and fixed, do not pull them towards the sides of the body.<\/li>\n<li>Pull up until your chest is flush with the horizontal bar or slightly lower.<\/li>\n<li>Exhale and slowly go down to the starting position.<\/li>\n<\/ol>\n<blockquote>\n<p><strong>NOTE:<\/strong> <em>Try not to engage the biceps and forearms, helping them to pull the body up. Imagine that your hands are ordinary ropes, at the end of which there are hooks, which have only one purpose &#8211; to firmly hold the horizontal bar. It is necessary to pull the body to the horizontal bar only due to the efforts of the broadest muscles of the back.<\/em><\/p>\n<\/blockquote>\n<div id=\"gtx-trans\" style=\"position: absolute; left: 240px; top: 124.807px;\">\n<div class=\"gtx-trans-icon\"><\/div>\n<\/div>\n<\/div><\/div><\/div><\/div><\/div>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":1,"featured_media":0,"parent":681,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"class_list":["post-790","page","type-page","status-publish","hentry"],"rankMath":{"parentDomain":"100extremeworkouts.com","noFollowDomains":[],"noFollowExcludeDomains":[],"noFollowExternalLinks":false,"featuredImageNotice":"The featured image should be at least 200 by 200 pixels to be picked up by Facebook and other social media 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