The pullup can be performed with a variety of grips, ranging from the easiest (underhand) to the hardest (overhand).
Grasp hold of the bar holding your body weight on the two foot stands. When ready Lift your body weight up to the bar, so the chin is just above the bar. At this point the movement should be reversed. Slowly lower the body back down so arms are still slightly bent. Then repeat the action to pull back up to the bar.
The movement should be performed with a straight back and head in an upright position. Legs can be crossed over each other for comfort.
This exercise can be progressed when lifting your own body weight is insufficient. A dumbell can be placed between the legs and held in place by a partner.
Cable tricep pullover
Take a shoulder-width stance infront of the cable machine. Grip the ball with both hands and walk into a comfortable position with one foot firmly planted infront of the other wth slightly bent knees.
Pull the bar over the head, keeping the elbows in a tucked position until arms are fully extended without hyper-extention at the elbow.
Return the bar back above the head until 90 degrees angle at the elbow and repeat the smooth continuous movement.
Tricep dips
Stand with both feet on foot plates and turn the handlebars into the inward position. Firmly gripping the handlebars, remove feet and lower body to position where elbow joint is at 90 degrees.
At this point, push up off the bars so body is in upright position with arms straight but not hyper-extended. Repeat this movement in a smooth and continuous action.
