Strength Training Without Weights
Pull ups are one of the best strength training exercises you can do for your upper body which primarily target the back (latissimus dorsi) muscles. Start by finding a surface in your home that you can hang from at arm’s length, such as a doorway. Your starting position will be grabbing the top of the doorway (or whatever surface you have chosen) with palms facing away.
Your arms should naturally be a little more than shoulder-width a part, and you should be at a dead hang with elbows straight. To begin, pull yourself up while focusing on using your back muscles, not your biceps, and drive with your elbows to the floor. (when actually thinking about what muscle your trying to work, you’ll notice the motion becomes easier and you’ll be able to tell if you’re using proper form or not) When your chin passes the bar, slowly lower yourself back down to the starting position. You have now completed 1 rep. Other muscles this exercise stresses are the biceps, shoulders and core.
photo by Dana ShultzNext Slide 1 / 8