CONQUER THE PULL-UP
This upper-body exercise involves pulling yourself up — palms facing away from you — while hanging from a stationary bar. Pull-ups primarily work the muscles of the back and biceps. “Pull-ups are one of the most effective ways to increase size and strengthen your back muscles and core,” says Lisa Kinder, star of the “10-Minute Solution: High Intensity Interval Training” DVD. Focus on the grip first, Kinder says.
Hold the hang on the pull-up bar for as long as you can, then work on squeezing your shoulder blades together. Use a bungee or assisted pull-up machine (common in most gyms) if needed. Women should strive for four to eight repetitions and men for six to 12.
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