3. Wide-grip pull-ups
Wide-grip pullups work on your back, chest, shoulders, and arms. You will need a pull-up bar for these too.
Initial position: Grab the pull-up bar with a grip that is wider than your body — your body and hands should form a “Y” shape together. Thumbs pointed at each other, spine straight.
What to do:
- Breathe in, squeeze your glutes, and bring some tension to your shoulder blades.
- Bring your chin toward the bar, pulling the whole body up.
- Slowly lower your body back down to the initial position.
- Repeat 10-15 times.
4. Standing cable pullover
The standing cable pullover is good for working out your back, chest, and tricep areas. For this exercise you will need a cable machine and a cable attachment.
Initial position: You will need a cable machine with a small bar attached to the top pulley to perform this exercise. Grab the bar, keep your back straight, and make sure your hands are shoulder-width apart.
What to do:
- Make sure your arms are at the same level and start pulling the attachment down in an arc.
- While doing this, squeeze your shoulder blades together and keep your core tight.
- As the attachment reaches your tights, pause for a couple of seconds, and slowly return to the initial position.
- Repeat 30-40 times.
