Set up a bar in a rack at waist height. Hold it wider than shoulder-width apart, with an underhand grip, and hang underneath. Position yourself with heels out in front of you and arms fully extended.

Are you looking to increase back, shoulder, and arm strength but not ready for a vertical pullup? Consider the “down under” version, otherwise known as the Australian pullup, or inverted row. Pullups ...

a) Lie on the floor under a bar. b) Grab it with an underhand grip. Tense your abs and pull yourself up keeping your body straight until your chest touches the bar, then lower. Tip: Imagine trying to ...