- Pull Up Bar
1) Stand on a raised surface (either stacked weights, a bench or a step) with the feet shoulder-width apart under the bar.
2) Grab the bar, fully extend your arms and you should be in the dead hang position.
Note: You should be able to stand on the raised surface as well as holding the bar comfortably.
1) Lean forward so you feel a stretch in the shoulders and upper back.
2) Hold this position until the end of the timer.