Pull-Up Using Double-D Handle Attachment

Differentiation: Mechanics

This variation of a Chin-Up is unique. Here is how: you hang from a V-shaped cable attachment that straddles the pull-up bar. Using the attachment positions your hands close together. This hand position works your biceps, | lower trapezius, | rhomboids, | and lats all at once. Working these muscles increases their strength and definition.

Starting Position

To get into starting position, do this...

1) Locate a pull-up bar.

2) Obtain a Double-D Handle attachment.

3) Hang the Double-D Handle attachment in the center of a pull-up bar.

4) Stand under the pull-up bar so it is more than an arms-length over your head.

5) Jump up and grab the pull-up bar.

6) Grasp the Double-D Handle on each side of the pull-up bar near the top (palms forward)

7) ...and knees bent.

8) ...and allow your body to hang down with arms straight

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Exhale as you lean your head back, pushing your chest out as you pull your torso upward.

3) ...until your chest nearly touches the cable attachment.

4) Hold this position for a count of one second.

5) Then, inhale as you gradually lower your body - until your arms are again straight.

6) Repeat reps for a full set.

Proper Form

Pay special attention to following proper form by...

Only your arms should move.

Your torso should not swing when pulling up.

Keep your elbows close to the sides of your body and do not allow them to bow outward.

Gear Advice

For your hands, we encourage you to order heavy leather weight lifting straps - to take the stress off your hands and help with your grip.

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