Assisted Pull Ups
This exercise is a little more effective for the ladies since we are predisposed to having weaker upper body muscles. You can adjust the amount of "assistance" in this exercise by engaging or disengaging your legs.
- Find a sturdy bar, railing, etc.
- Place your hands a little wider than shoulder-width apart. Walk as close to the bar, railing, etc. as you can
- Squat down to fully extend your arms
- Thinking about the muscles in your back and arms, press down into the bar and pull yourself to a standing position
- Again, use your legs as much as you see fit
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| Starting position |
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| During the pull up |
Overhand Rows
This exercise uses gravity as your resistance. The closer you stand to your bar, railing, etc., the more challenging the exercise will be.
- Stand as close to your bar, railing, etc. as you can
- Keeping your arm straight, hold onto it with an overhand grip (palm facing down)
- Think about your biceps muscle contracting as you pull yourself towards the bar.
- Lower yourself back into the starting position with control
Curls
The only difference between this exercise and the previous one is the grip. Note that your palm is facing up; this targets a different muscle in your arm.
- Start in the Overhand Row position
- Instead of putting your hand on top of the bar, grip it with your palm facing up on the underside of the bar
- Again think about your biceps muscles contracting as you bend your elbow and when you extend it back into the starting position
Squatting Rows
Try to find a rail like the one in the picture that has multiple rails to choose from. This exercise will work your back and your legs.
- Start in a squatting position
- While maintaining the squat, grab the bar or rail with arms extended
- Keeping your elbows tight to your body, row yourself forward by bending your elbows
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