BodyBuilding

9 Best Exercises If You’re Not Doing You are Wasting Time

1109 arched back pullup

8. Arched-Back Pullup

HOW TO DO IT

Drape a neutral-grip cable rowing handle over a pullup bar. Grasp the handle with both hands and start from a hanging position, arms fully extended. Pull your chest toward the handle while also lifting your hips up and letting your head travel back so that, at the top of the rep, your chest touches your hands and your torso is roughly parallel with the floor.

WHY YOU SHOULD BE DOING IT

“This exercise involves both a vertical and horizontal pull from the upper body—most pulling moves involve only one or the other,” says Martin Rooney, the founder of trainingforwarriors.comOpens a New Window.. “It maximizes core and abdominal recruitment. So the arched-back pullup hits about as much total muscle as any lift.”

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