The ultimate upper body move, Eric said pull-ups and chin-ups work your lats, your upper back, your arms, and your core. Doing a pull-up requires you to "maintain some form of thoracic extension throughout the movement getting the back involved," he added. If you can't do a strict pull-up, use a band to assist you, or do ring rows instead.
- Place a large resistance band securely around a pull-up bar. A band with more resistance will provide you with more assistance/momentum to pull yourself up.
- Stand on a stable object (a bench will work), and grip the pull-up bar. With one hand, place the band around the arch of your shoe. Fully extend the banded leg.
- With a neutral spine and your abs engaged, pull yourself up. The band will provide you with momentum to lift your body up.
- Lower back down to the starting position to complete the rep.
Image Source: POPSUGAR Photography / Tamara Pridgett