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16.12.2014, admin  
Category: Muscle Gainer Supplements

Lie down on the floor placing your feet either under something that will not move or by having a partner hold them. Once you feel the contraction for a second, lower your upper body back down to the starting position while inhaling. This exercise can be performed with a weighted plate being held by both arms resting on the chest. This variation may be difficult to perform at first so start out using little to no weights until you feel comfortable with the movements.
I start getting pain in my lower back as i do 3 sets of 20 reps, hard to do more than 20-30.


After a second hold on the contracted position, slowly bring the bar back to the starting position as you breathe in.
Caution: Avoid the temptation to use a weight so big that you need to start swinging your torso in order to perform the exercise.
Start by placing the middle of the V-bar in the middle of the pull-up bar (assuming that the pull-up station you are using does not have neutral grip handles). Using your lats, pull your torso up while leaning your head back slightly so that you do not hit yourself with the chin-up bar. After a second hold on the contracted position, slowly lower your body back to the starting position as you breathe in.


If you are new at this exercise and do not have the strength to perform it, use a pull-up assist machine if available. On the other hand, more advanced lifters can add weight to the exercise by using a weight belt that allows the addition of weighted plates. I've been doing these for years and never experienced pain or any other problems in my neck or back.



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