- 1). Locate a sturdy bar, frame or object near the ceiling of any room in your house. You can also do this at a gym with a pull-up bar or weight rack.
- 2). Wrap a resistance band around the object near your ceiling and position yourself in a sitting position beneath the cable. The resistance band should be within eight inches of your height. You can sit directly under the cable or at an angle with the cable in front of you at about 30 degrees. It will extend as far as you need it to based on the weight of the band, which can range from 4 lb. to 50 lb.
- 3). Place a pad on the ground and sit with your legs in front of you, knees loose and slightly bent. Keep your back straight and your neck straight, looking forward. Your chest should be facing the wall in front of you.
- 4). Grab the extension cables over your head with your palms facing away from you.
- 5). Pull the extension cables down with your back muscles in a chin up motion. Pull them down on the sides of your upper body, bending your elbows, and then return them to the position over your head to complete the repetition.
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