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  • Bodyweight Assisted Gironda Chin Up

    Grasp the chin-up bar with an underhand grip, shoulder-width apart.
    Place your feet on the ground, legs bent slightly.
    Use your legs to assist as you pull your chest to the bar.

  • Bodyweight Assisted Mixed Grip Pullup

    Grasp the chin-up bar with a mixed grip, shoulder-width apart.
    Place your feet on the ground, legs bent slightly.
    Use your legs to assist as you pull your chin above the bar.

  • Dumbbell Pullover Eccentrics

    Lie on a bench holding a dumbbell over your shoulder, straight arm.
    Slowly lower your arm towards the ground (overhead position).
    Pause in the stretched position.
    Bend your elbow to return to the starting position.

  • Dumbbell Weighted Chin Ups

    Grab the bar shoulder width apart with a supinated grip (palms facing you). Use a dip belt and the let the weight hang between your legs.
    With your body hanging and arms fully extended, pull yourself up until your chin is past the bar.
    Slowly return to starting position. Repeat.
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