Build A Stronger Back And Bigger Arms With This 4-Move Pulling Workout

You may not be able to see it in a mirror, but a wide back builds an eye-catching V-taper from your shoulders to your hips, while creating a three-dimensional physique that’s impressive from any angle. Perform these four movements at the top of every minute, switching between exercises every 60 seconds for a total of 10 rounds.

Grab the bar with your hands wider than your shoulders and your palms facing away. Pull down your shoulders, then your elbows, until your chin clears the bar. Lower yourself fully, but don’t let your shoulders shrug up.

Terry says: "This is one of the most valuable biceps exercises... A lot of people spend their time on barbells. For me, it was when
I started to master the pull-up that my biceps really started to show."

Holding dumbbells across your thighs, hinge at your hips so your torso is facing the floor, and straighten your arms so the dumbbells are hanging just above the ground (A). From here, row the weights into your hips (B), thinking about pulling your shoulders back before calling on your arms to complete the rep. Lower under control.

Hang below a bar, handles or anything solid at around waist height. Position yourself with your heels out in front and your arms fully extended. Maintain a long, rigid plank from your ankles to your shoulders. Now flex at the elbows to pull your chest up to the bar, pause, then lower yourself back to the start position under control.

Finish each round with a forearm-building hold. Grasp a bar with an overhand grip, lifting your feet from the floor, hanging with straight arms. Pull up by flexing the elbows while pinching your shoulder blades together. When your chin passes the bar, hold for
30-50 seconds