Let’s be real and create an ambitious (and achievable) fitness checklist to kickstart the new year. From a headstand to a pull-up, these awe-inspiring skills are definitely within your reach—just follow our weekly Mid-week Motivation series. This week, harness your arm and back power to lift yourself higher than you ever thought possible with our guide to pull-ups.
HOW TO
Grip bar with hands just wider than shoulder-width apart, palms out. Draw shoulder blades together, engage core and pull yourself up, driving elbows toward ribs. Lift chin over bar; pause. Slowly lower for 1 rep. It works the back, shoulders and arms.
PRO TIP
“The best way to get comfortable with pull-ups is to do the moves below as well as the actual attempts,” says Ben Sweeney, coach at the CrossFit gym Brick New York. “Even failed pull-ups have a payoff. They help develop the strength and mobility that you need. Work upward until you can get your chin over the bar.”
THE PREP
Eight-pound dumbbells, plyo box, pull-up bar. Do three sets, two times weekly.
THE MOVES
Hammer curl
Stand with feet hip-width apart, a dumbbell in each hand, elbows bent 90 degrees, palms in. Curl dumbbells to shoulders. Lower for one rep. Do 10 reps.
Bent-over row
Stand in a gentle squat with feet hip-width apart, leaning forward, back straight, a dumbbell in each hand, palms down. Inhale, then exhale as you lift dumbbells to ribs, squeezing shoulder blades and keeping elbows close to body. Lower for one rep. Do 10 reps.
Negative pull-up
Stand on a plyo box, gripping a pull-up bar with palms out. Jump off box, bringing chin above bar, forearms close to body and core tight. Slowly lower, hanging from bar until arms are fully extended, for one rep. Do 10.
Chin-over-bar hold
Stand on a plyo box, gripping a pull-up bar with palms out. Jump off box, bringing chin above bar, forearms close to body and core tight. Hold 10 seconds, keeping core engaged, for one rep. Do three reps.
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