Muscle & Fitness Hers South Africa – July-August 2019

(Michael S) #1
STYLIST: CAT PERRY. HAIR & MAKEUP BY NATALIE MALCHEV. CLOTHING & SHOES BY UNDER ARMOUR

NARROWGRIP
EMPHASISESBICEPS
Placeyourhandsonthebar
inlinewithshoulders(A).
Asyouliftup,upperarms
comebehindyou(B).

ONE-ARM LOCK-OFF
INCREASESTHECHALLENGE,
ESPECIALLYFORARMS
Pull up with both arms,
then lift one arm off the bar,
holding it parallel to floor; at
the same time, lift both legs
to hip height, keeping them
extended.

VARIATIONS:


WIDEGRIP
EMPHASISESSHOULDERS
Placehandsmuchwider
thanshoulder-widthaparton
thebar;asyouliftup,bring
elbowsouttosides.


A B

As you spend more time
hanging from a bar, you’ll
eventually be able to nail the
one-arm lock-o.

(^) 2019 JUL/AUG | M&F HERS | 13

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