Health aNd Fitness Guide

This exercise requires a chin-up bar, which is a horizontal bar that is anchored above the head, high enough for you to stretch out the arms completely. Your body can benefit from this standard piece of equipment, so consider one in a doorway, under a deck or in the basement.

The pull-up will affect the major muscles of the back, including the latissimus dorsi, rhomboids and teres major.

By mastering the pull-up, you will promote that sexy, V-shaped back every man secretly wants. It will also work as a camouflage for the love handles; building the lats makes the waistline look smaller.

Hold on the bar above your head with your palms facing away from you. You should have a wide grip, keeping you hands about eight inches wider than your shoulders. When you extend your body and hang, you will feel the body stretch long, including the arms and abdominals. Breathe in while your muscles are expanded. Pull your body up with control and without swinging your legs. As you get to the top exhale the air and feel the muscles contract around the abs and under your arms. Hold for a brief pause and then descend slowly, again, with control and concentration.