Pull ups

Rack Pull

- Keeping your arms straight, roll your shoulder back 
- Shrug your shoulders up towards your ears 
- Pause for full contraction

- Support yourself using your opposite arm- Row dumbbell to your hip while retracting your shoulder back

- Hands shoulder width apart and raise to upper chest level

- As you curl up engage your biceps
- Lower with a slow controlled movement

- Sit on a bench with a dumbbell in each hand 
- Curl the dumbbells up
- Lower them back to the starting position