Wide Arm Pull Ups

This is an excellent exercise for working the back muscles, especially if your unable to perform a normal pull-up, as the Swiss Ball will enable you to use your legs to reduce your overall bodyweight.

START	FINISH

Ideally hang from a secure pull - up bar, and have a partner place a suitably sized Swiss Ball under your bent legs, whilst you support your bodyweight with your arms.

Use the Swiss Ball to help recover whilst in the hanging position, and also to place a downward pressure with your legs, to help aid in the lift - focus on applying minimal pressure with your legs, however as you become tired the legs and Swiss Ball will certainly aid in your lifts.

Smoothly bend your arms, keeping your elbows wide, aiming to lift yourself up, so that your chin goes 1 - 2 inches over the bar, taking care not to hit your chin on the way down.

As with most strength exercises, focus on keeping the movement smooth and under control, avoiding any major swinging or jerking movements.

Make sure that both your hands and the bar are dry, aiming to perform the desired amount of reps in good form. A number of different hand positions can be used whilst using a Swiss Ball.