One-Arm Pull-Ups

To begin with, throw a towel rolled up with a tourniquet over the horizontal bar, as shown in the figure. Grasp the horizontal bar, palm facing you. Grasp the towel with your other hand. Tilt your torso back about 30° to create the desired arch in your lower back. This will be your starting position. As you exhale, begin to pull yourself up. You should touch the horizontal bar with your chest, moving your shoulders and upper arms back and down. Hint: tighten your back muscles at the end of the movement. The upper body should remain motionless, only the arms move. Try not to stress your forearms. Hold this position for a few seconds. As you inhale, slowly lower your arms, returning to the starting position. Complete the required number of repetitions. Change hands, repeat the exercise. Variations: To make the exercise easier, you can use a pull-up machine or have a partner support your legs.