217069 511 Health & Nutrition Exercise General Exercise true Mon, 10 Dec 2007 10:32:23 -0800 DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, health, fitness, exercise, strength, training, tone, toning, body, sports, nutrition, build, building, muscle, muscles, gym, work, working, out, pull-up, pull, up, pullup How To Do a Pull Up http://www.howcast.com/videos/217069-How-To-Do-a-Pull-Up http://www.howcast.com/videos/217069-How-To-Do-a-Pull-Up/edit live 1 danhash http://img.howcast.com/images/icons/howto-xxlarge.png 346 80638 1 0 Step Use block or chair If you can’t reach the bar, use a block or chair to help you up.

]]> 80639 2 0 Step Grip bar Grab the bar with an overhand grip—palms facing away from you—with your hands slightly wider than shoulder-width apart.

]]> 80640 3 0 Tip If possible, set the bar high enough so that your feet don’t touch the ground when you hang.

]]> 80641 4 0 Step Kick block away If you used one, kick the block away from your feet so you can hang freely.

]]> 80642 5 0 Step Pull yourself up Relax your hips and legs, and then—using your back, shoulders, and arms—pull yourself up until your chin rises above the bar.

]]> 80643 6 0 Tip To make things easier, bend your legs and cross your feet—and, if you need, have the spotter hold them while you do your pull-ups.

]]> 80644 7 0 Step Lower yourself back down Slowly lower yourself back down until your arms are nearly straight.

]]> 80645 8 0 Tip If you decide you want to work your back more, spread your hands wider on the bar.

]]> 80646 9 0 Step Repeat until exhaustion Repeat until exhaustion—quit when you’re unable to pull yourself up even an inch. Do pull-ups regularly until your torso is adequately V-shaped.

]]> 80647 10 0 Fact Pull-ups develop greater forearm strength, while chin-ups work more on the biceps.

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1009 Mon, 04 Feb 2008 22:29:31 -0800 1 fordmodels ]]> 273 http://media.howcast.com/system/videos/4/77/09/977.flv ford, models, fitness, boxing, peak, performance, kim, strother, joe, dowdell, jump, rope, cardio, workout, punching, abs, stress, relief Health & Nutrition Exercise General Exercise 0 http://img.howcast.com/system/thumbnails/977/5_xxlarge_maintained_aspect.jpg http://www.howcast.com/videos/977-How-To-Kim-StrothersBoxing-Workout 511 978 How To Jumping Rope With Kim Strother Pt.1 1071 Mon, 04 Feb 2008 22:29:33 -0800 3 fordmodels ]]> 154 http://media.howcast.com/system/videos/5/78/09/978.flv ford, models, fitness, exercise, jump, jumping, rope, workout, modeling, girls, women, health Health & Nutrition Exercise General Exercise 1 http://img.howcast.com/system/thumbnails/978/5_xxlarge_maintained_aspect.jpg http://www.howcast.com/videos/978-How-To-Jumping-Rope-With-Kim-Strother-Pt1 511 979 How To Kim Strother's Progressive Workout 716 Mon, 04 Feb 2008 22:29:37 -0800 5 fordmodels ]]> 290 http://media.howcast.com/system/videos/6/79/09/979.flv ford, models, fitness, squat, ball, jump, lunge, isometric, burn, walking, push, ups, girly, yoga, downward, dog, plank, Swiss Health & Nutrition Exercise General Exercise 1 http://img.howcast.com/system/thumbnails/979/5_xxlarge_maintained_aspect.jpg http://www.howcast.com/videos/979-How-To-Kim-Strothers-Progressive-Workout 511 981 How To Do Chest Presses With Chris Comfort 736 Mon, 04 Feb 2008 22:29:41 -0800 2 fordmodels ]]> 84 http://media.howcast.com/system/videos/1/81/09/981.flv ford, models, fitness, sports, comfort, chest, exercise, strength, workout, mechanical, advantage, drop, set, Chris Health & Nutrition Exercise General Exercise 0 http://img.howcast.com/system/thumbnails/981/5_xxlarge_maintained_aspect.jpg http://www.howcast.com/videos/981-How-To-Do-Chest-Presses-With-Chris-Comfort 511 982 How To Chris Comfort's Push Up Workout Part II 1022 Mon, 04 Feb 2008 22:29:46 -0800 11 fordmodels ]]> 254 http://media.howcast.com/system/videos/2/82/09/982.flv ford, models, fitness, Chris, push, ups, muscles, workout, perfect, peck, Swiss, ball, incline, medicine, cardio, blast, renegade, row, ab, dolly, pendulum, swing, comfort Health & Nutrition Exercise General Exercise 0 http://img.howcast.com/system/thumbnails/982/5_xxlarge_maintained_aspect.jpg http://www.howcast.com/videos/982-How-To-Chris-Comforts-Push-Up-Workout-Part-II 511 986 How To David's Abs Routine 2398 Mon, 04 Feb 2008 22:29:59 -0800 14 fordmodels ]]> 143 http://media.howcast.com/system/videos/6/86/09/986.flv ford, models, exercise, abs, abdominal, muscles, workout, fitness, health, gym, body Health & Nutrition Exercise General Exercise 0 http://img.howcast.com/system/thumbnails/986/5_xxlarge_maintained_aspect.jpg http://www.howcast.com/videos/986-How-To-Davids-Abs-Routine 511 987 How To Exercise Band Workout With Kim Strother 673 Mon, 04 Feb 2008 22:30:00 -0800 5 fordmodels ]]> 118 http://media.howcast.com/system/videos/0/87/09/987.flv ford, models, fashion, fitness, exercise, band, kim, strother, travel, suitcase, muscles, training, strength Health & Nutrition Exercise General Exercise 0 http://img.howcast.com/system/thumbnails/987/5_xxlarge_maintained_aspect.jpg http://www.howcast.com/videos/987-How-To-Exercise-Band-Workout-With-Kim-Strother 511 988 How To Jeff Kunard's 20 Min. 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