Vertical pull tight grip

Proper position

• Adjust the height of the seat so that your thighs are supported.
• Take the bar, hands pronated, with a tight grip.
• Stretch your arms, your back straight.
• Spread your feet shoulder-width apart, position your knees at a right angle.

Movement

• Pull your arms and flex your forearms until your hands are in contact with your ribcage.
• Perform a release of your arms with an extension of your forearms.

Breathing

• Inhale while flexing.
• Expires during expansion.