This exercise is a definite must in any upper body workout program. It’s compound, it’s challenging, and it’s something that is easily scalable to your own strength level. If you aren’t able to do 8-10 bodyweight pull-ups, start focusing on just lifting your own weight.
If you can lift your own body no problem, then it’s time to start adding more weight.
The pull-up is going to target the lats, biceps, and back, promoting great strength and size gains. If you want to work your biceps to a larger degree, the best way to do that is with a wide grip, parallel grip hand position.
On this exercise, we’ll add one more unique twist at the end to further challenge your body and maximize you’re results – the static hold. On the very last rep you do, you’ll hold that lifted position for at least a few seconds and then very slowly, lower yourself down in a controlled manner. The idea here is to keep constant tension on the muscles and really bring them to that point of higher fatigue.
To keep progression coming, use the same rep and weight scheme as what was noted above for the first exercise.
Single Arm Decline Crunch