1. Set Up:
- Find a sturdy pull-up bar that can support your body weight.
- Stand beneath the pull-up bar and ensure it's at a comfortable height for your reach.
2. Positioning:
- Grasp the pull-up bar with both hands, slightly wider than shoulder-width apart. Your grip can be either overhand (palms facing away) or underhand (palms facing towards you), depending on your preference.
- Hang from the bar with your arms fully extended and your body straight. Your knees can be bent or straight, depending on comfort.
3. Partner Assistance:
- Have a partner stand beneath you, facing you. They should reach up to hold your ankles or feet to provide support during the exercise.
4. The Movement:
- Engage your core and pull your shoulders down and back.
- As you initiate the pull-up, your partner should gently assist you by holding your feet and helping lift you up.
- Pull your chin above the bar with control, focusing on engaging your back and bicep muscles.
- Pause at the top of the movement for a second.
5. Lowering:
- Slowly lower yourself back down to the starting position, ensuring you maintain control throughout.
- Your partner should lower you gently, continuing to provide support as needed.
6. Repetitions:
- Aim for 5–10 repetitions, depending on your fitness level. Take breaks as needed.
7. Tips:
- Keep your movements controlled and avoid using momentum.
- Ensure clear communication with your partner to coordinate the assistance.
- Focus on maintaining good posture throughout the exercise.
8. Cool Down:
- After completing your sets, perform gentle stretches for your arms, shoulders, and back to aid recovery.
