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Pull-Up
The pull-up is a good exercise for strengthening and toning the outer and middle back.
Follow the instructions below when doing a pull-up.
- While standing on the pool deck, set the bar height for the desired amount of resistance. The higher the bar, the more resistance is provided.
- Enter the pool and position yourself directly in front of and facing the Pool-Up bar.
- Select a hand grip. Pull-ups are done using the overhand grip, meaning the palms of your hand are facing away from you with your thumbs toward each other. A wider grip on the bar focuses more on the outer back, while a narrower grip focuses more on the middle back area.
- Pull your chest up toward the bar by bending your arms. The motion should be smooth. Keep your hands at the same position on the bar.
- For beginners, pull your upper body out of the water so that your chin can reach over the bar. For a more difficult exercise, pull your body up so that your chest makes contact with the bar itself.
- Pause briefly and then lower yourself back into the water. Keep your torso straight and try not to rock back and forth.
- Pause once you've lowered yourself to the starting position, and then repeat the exercise.
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