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Tuck your legs up for an additional challenge.
A pullup can be difficult for many athletes, but for those who have mastered the traditional pullup, there's an even greater challenge. The tuck-sit pullup is performed with your hips and knees flexed, increasing the difficulty of the exercise. While the traditional pullup and the tuck-sit pullup both target the lattissimus dorsi and teres major muscles in your back as well as your shoulder and arm muscles, the tuck-sit pullup variation also works your leg muscles as they contract isometrically for a full-body workout.1.
Grasp the pullup bar with both hands at about shoulder-width apart.2.
Extend your arms fully and let your body hang down from the bar.3.
Flex at the hips and at the knees, curling your legs up until your thighs are close to your chest in a tucked position.4.
Flex at the elbows to bend your arms. Simultaneously, move your arms outward and pull yourself up until your chest is level with the bar and your chin is above the bar.5.
Lower your body slowly as you extend your arms once more, returning to the start position. Repeat the exercise for three sets of eight to 12 repetitions.
- Pullup bar