Muscle & Fitness Hers South Africa – July-August 2019

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