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Beginner: Neutral grip chin-ups with assistance from medium or strong band (as shown). Do 3 sets of 10 to 12 reps, resting 60 seconds between sets.
How to do it: Loop one end of a large exercise band around a chin-up bar and then pull it through the other end of the band, cinching it tightly to the bar. (The thicker the band, the more assistance it will provide.) Grab the bar with a shoulder-width, underhand grip, and place your knees in the loop of the band. Hang at arm’s length. You should return to this position each time you lower your body back down. Perform a chin-up by taking 1 second to pull your collarbone to the bar. As you pull your body up, stick your chest out, squeeze your shoulder blades down and back, and focus on pulling your upper arms down forcefully. Once the top of your chest touches the bar, pause, then take 3 seconds to lower your body back to a dead hang. That's one rep.
Intermediate: Neutral grip chin-ups and possibly a light band for assistance. Do 3 sets of 10 to 12 reps, resting 60 seconds between sets.
Advanced: Neutral grip chin-ups with no assistance (possibly add external load like a weight vest). Do 3 sets of up to 12 reps, resting 60 seconds between sets.
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