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WIDE-GRIP PULL-UP
Start: Walk under a pull-up bar then
leap up toward it. Grasp the bar with
a wide, overhand grip about twice the
width of your shoulders. Keep your back
straight, head level, and cross your an-
kles for stability. When you’ve stopped
swaying you can begin the movement.
Action: The use of a wide, overhand
grip will hit your lats more and biceps
less. To develop feel for this action,
imagine you’re squeezing a pencil in be-
tween your lats. Continue to pull your-
self up until your head is at the height
of the bar. Hold here for a second, then
lower using control, back to the start.
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SEATED DUMBBELL
OVERHEAD PRESS
Start: Grasp a dumbbell in each hand using an
overhand grip and sit comfortably in the chair (or
on the side of a bench). Keep your back straight
and head level, with feet securely flat on the floor.
Raise the weights up to a level where your upper
arms are parallel to the floor in the same plane as
your shoulders.
Action: With your body anchored in position,
press the weights overhead until your arms are
just short of being fully locked out (this will keep
tension on your shoulders). Hold at the top for a
one count, then lower along the same path using
control back to the beginning. Make sure your
back doesn’t lean forward to assist the action (i. e.
cheating).
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