Beginners Pull Ups

Use the following exercises to help strengthen and develop your back and upper body muscles. Always warm-up and stretch prior to your workout, aiming to work within your own limits - using this workout to progress positively.

Aim to perform 1 - 2 sets of as many exercises as you feel comfortable with, ideally 6 - 10 reps.

If you don't have the use of a Swiss Ball, aim to work with a partner, who can aid in your lifts, by aiming to reduce your bodyweight by lifting you up from either your waist, or placing their hands under your feet.

With the half pull - ups, make surethe bar you are using is securely fixed, ideally the bar from a Smith Machine - the lower the bar the harder the exercise.

With the Monkey exercise, aim to strengthen your grip strength plus upper body and obliques by aiming to hang and smoothly rotate side to side.