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How to Do an Inverted Pull-Up

Learn how to do an inverted pull-up from Warrior Fitness Boot Camp creators Ruben Belliard and Alex Fell in this Howcast workout video.


Hi. I'm Alex Feel from Warrior Fitness Boot Camp here in New York City, and I'm going to show you how to do a horizontal pullup. A horizontal pullup is an exercise that's going to strengthen your arms, your shoulders, your chest, and even tap into your lats your rhomboids in the center of your back when you squeeze your shoulder blades together. What you'll need is a bar, a stationary bar, such as a bar that's attached to a Smith machine in the gym. Or you can even find, like a dip bar at a local park. Or in our case here at Warrior Fitness Boot Camp, we have the hurdles that we utilize for this exercise. All you're going to do is you're going to lay underneath it.

And there's a variety of ways that you can do this exercise. Now the first way, for those of you that are new to the fitness game, is you're going to grab the bar with an underhand grip. You're going to bend your knees, keeping you feet flat on the floor. Lift your hips up. Keep your core tight. Now all you're going to do is you're going to pull until your chest touches the bottom of the bar, squeeze your shoulder blades together, then back down. Pull. Squeeze everything nice and tight. And then back down. Okay. Now you can do about five repetitions to start with. And as your fitness gets more, sorry, as your fitness level goes up you can increase the repetition number.

Okay. Another way to do this if your fitness level is more advanced and you've been doing this for a while, and your back is nice and strong is keeping your legs straight, digging your heels into the floor and lifting your hips up, keeping your back nice and straight, nice and tight, keeping your glutes tight, and just pulling until your chest touches again. Go right back down. A few reps, again start with five reps. Try and work your way up to 20. This is a great exercise. It really tones that back, keeps your posture nice and tall, keeps you standing nice and tall. And that's how you do a horizontal pullup.

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