Suggested Exercises - Sport-Tec PULL-UP 10.0 Mode D'emploi

SUGGESTED EXERCISES

* You can hold the bar with with an overhand or underhand grip. The overhand grip works the back
muscles more, while with the underhand grip the biceps are used more. To target the back muscles
you can also train with a wide grip.
Sport-Tec GmbH ∙ Physio & Fitness ∙ www.sport-tec.de
Pull-up*
Hold the door bar with your hands at shoulder width and let
yourself hang down.
Pull yourself up until the bar is at least at eye level. Try to bring
your elbows as close to your upper body as possible.
Slowly lower yourself back down to the starting position.
Alternate Grip
Grip the door bar tightly using the alternate grip (one palm faces
towards you, the other away from you).
Pull yourself up until your chin is over the door bar. Try to keep your
elbows close to your body.
Return to the starting position slowly.
Change the grip position of your hands after each set.
Tandem Grip
Stand with the door bar parallel to the direction your feet are
pointing in. Grip the bar with both hands one in front of the other
with your thumbs facing you.
Bring your head past the bar as you pull yourself up and then
slowly lower yourself back to the starting position.
Repeat this movement and bring your head past the bar alternately
to the left and right.
Knee Ups
Hold the door bar with your hands at shoulder width and let
yourself hang down.
Now pull your knees up as high as you can.
When you have reached the highest point, slowly lower your legs
back to the starting position.
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