Modified Muscle Ups
Improves lat strength and muscle endurance
BackBeginnerStrengthPull
At a glance
| Muscles worked | Primary: latissimus dorsi, biceps. Secondary: teres major, rhomboids |
|---|---|
| Muscle group | Back |
| Difficulty | Beginner |
| Type | Strength · Pull |
| Sets & reps | 4 sets × 20 reps |
| Estimated calories burned | ~3 kcal |
How to do it
- Step 1: Setup — anchor the resistance band at shoulder height and grip the ends with your hands.
- Step 2: Initiation — engage your lats and pull the band towards your chest.
- Step 3: Main movement — focus on squeezing your lats at the top of the movement.
- Step 4: End position — hold the contraction for a brief moment.
- Step 5: Return — slowly return to the starting position, keeping control throughout.
- Step 6: Breathing reminder — focus on your breath and avoid jerky movements.
- Step 7: Safety note — ensure the band is securely anchored to avoid injury.
Equipment
- Resistance band optional
Coaching tips
Benefits
Improves lat strength and muscle endurance
Common mistakes
Letting the resistance band do the work instead of engaging the lats
Make it harder
Increase the resistance level of the band
Make it easier
Decrease the resistance level of the band
Breathing
Exhale on contraction, inhale on return
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
Try it free in BmarchaiMore back exercises
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Intermediate · 6 sets × 15-20 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.