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Exercise: Pull-up (neutral grip)*

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Targeted muscles: Back, shoulders, biceps

• Assume neutral grip (palms facing each other) on pull-up bar
• Without swinging body, pull yourself up until chin is above bar
• Lower with control until arms are straight
• Repeat

The Word: “Pull-ups are one of the best scapular exercises you can do if you have healthy shoulders. We first use Keiser machines for assistance and gradually work toward using them for resistance. The neutral grip frees up the motion and decreases the chance of shoulder or elbow impingement.”
*If neutral grip is not available, loop two towels around bar.

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More exercises:

Ankling


Backward Lunge with Twist


45-Degree Bound—Hold


45-Degree Bound—Quick


Box Blast—Alternating Continuous


EZ Curl


Forearm Circuit


Forward Lunge-Forearm to Instep


Hand Walk


Heel Slide Run


Medial Lateral Hurdle Hop


Hurdle Jump—Continuous


Inverted Hamstring


Walking Knee Hugs


Miniband Walk—Lateral Bent


Miniband Walk—Linear


Parallel Rotational Contrast Throw


Perpendicular Rotational Contrast Throw


Perpendicular Single-Leg Rotational throw


Physioball/Floor W


Physioball/Floor Y


Reverse Throw


Parallel Single-Leg Rotational Throw


Squat to Press Throw/Contrast


Standing Chest Stretch


Step-Over Run


Supine Lat Stretch


X Pulldown
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