The lats are the primary muscles used in pull-ups, so pull-overs
are a great household substitution, says Rick Richey, a master instructor for the National Academy of Sports Medicine and owner of R2Fitness
in New York City.
How to do it: Lie on your back with a household weight in your hands (laundry detergent, the actual laundry, carry-on luggage, etc.) and hold it above your chest. Keeping your arms straight, slowly lower your arms back over your head as if you are going to place the weight down. Pull the weight back over your chest, making sure to engage your lats the entire time.
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