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Showing posts with label Back exercises. Show all posts

Last Updated: September 2026 | Reading Time: 12 minutes | Expert Reviewed

Quick Answer: Intermittent fasting (IF) is an eating pattern that cycles between periods of fasting and eating. The most popular method is 16/8 (16 hours fasting, 8 hours eating), which can help you lose weight and preserve muscle mass when paired with a balanced diet.

If you've been struggling with stubborn belly fat, low energy, or confusing diet advice, you're not alone. Intermittent fasting has grown into one of the most widely discussed eating strategies worldwide, and a major review published in the New England Journal of Medicine outlined a wide range of potential health benefits backed by decades of animal and human research.

But here's the problem: most "guides" online are either too simplistic or filled with outdated or exaggerated claims. This article is different. We've combined peer-reviewed research and real-world practicality to give you an honest, actionable guide — including where the science is strong, and where it's still debated.

Complete guide to intermittent fasting for beginners - lose fat and build muscle with 16/8 method

What Is Intermittent Fasting? (The Science Explained Simply)

Intermittent fasting isn't a diet—it's an eating pattern. Instead of focusing on what you eat, IF focuses on when you eat.

Here's what happens in your body during a fast:

  • 0-4 hours: Your body digests and absorbs nutrients from your last meal.
  • 4-12 hours: Blood sugar and insulin levels begin to drop.
  • 12-18 hours: Your body increasingly shifts toward burning stored fat for energy.
  • 18-24 hours: Autophagy activity increases—your cells begin a "cleanup" process.
  • 24+ hours: Human growth hormone (HGH) levels can rise substantially in some studies.
💡 Key Fact: Multiple clinical studies link intermittent fasting to improved insulin sensitivity, though the size of the benefit varies by individual, fasting method, and how it's combined with diet quality.

The 5 Most Popular Intermittent Fasting Methods (Ranked by Difficulty)

1. The 16/8 Method (Leangains Protocol) - BEST FOR BEGINNERS

How it works: Fast for 16 hours, eat during an 8-hour window (e.g., 12 PM - 8 PM)
Best for: Beginners, muscle building, sustainable weight loss
Difficulty: ⭐ (Easy to moderate)

2. The 5:2 Diet (Modified Fasting)

How it works: Eat normally 5 days, restrict to 500-600 calories on 2 non-consecutive days.
Best for: People who prefer flexibility.
Difficulty: ⭐⭐⭐ (Moderate)

3. Eat-Stop-Eat (24-Hour Fast)

How it works: Fast for a full 24 hours once or twice per week.
Best for: Advanced practitioners.
Difficulty: ⭐⭐⭐⭐ (Challenging)

4. Alternate-Day Fasting

How it works: Alternate between fasting days and eating days.
Best for: Significant weight loss goals, under guidance.
Difficulty: ⭐⭐⭐⭐⭐ (Very challenging)

5. OMAD (One Meal A Day)

How it works: Eat all your calories in a single 1-hour window.
Best for: Advanced users only.
Difficulty: ⭐⭐⭐⭐⭐ (Very challenging)

📊 Intermittent Fasting Methods Comparison Table

Method Fasting Window Eating Window Best For Difficulty
16/8 16 hours 8 hours Beginners Easy
5:2 2 days/week 5 days normal Flexibility Moderate
Eat-Stop-Eat 24 hours Normal eating Advanced Hard
OMAD 23 hours 1 hour Experts Very Hard

How to Start Intermittent Fasting: A Step-by-Step Guide

Step 1: Choose Your Method (Start with 16/8)

If you're new to fasting, the 16/8 method is your best starting point. It's sustainable, flexible, and fits easily into most lifestyles.

Step 2: Pick Your Eating Window

  • 12 PM - 8 PM: Most popular (skip breakfast, eat lunch and dinner).
  • 10 AM - 6 PM: Early eater (eat breakfast and lunch, skip dinner).
  • 2 PM - 10 PM: Night owl (late lunch and dinner).

Step 3: Stay Hydrated During Your Fast

  • ✅ Water (plain or sparkling)
  • ✅ Black coffee (no sugar, no milk)
  • ✅ Green tea or herbal tea (unsweetened)
  • ❌ NO calories (this breaks your fast)

Step 4: Break Your Fast Gently

Don't binge when your eating window opens. Start with:

  • A small protein-rich meal (eggs, chicken, Greek yogurt).
  • Healthy fats (avocado, nuts, olive oil).
  • Complex carbs (brown rice, sweet potatoes, quinoa).
🎯 Want to know your exact daily calorie needs for this plan?

Intermittent Fasting Meal Plan: What to Eat (and Avoid)

✅ Foods to Eat During Your Eating Window

  • High-Quality Proteins: Chicken breast, turkey, lean beef, fish, eggs, Greek yogurt, tofu.
  • Healthy Fats: Avocados, olive oil, coconut oil, nuts (almonds, walnuts), seeds (chia, flax).
  • Complex Carbohydrates: Brown rice, quinoa, oats, sweet potatoes, whole grain bread, legumes.
  • Fruits and Vegetables: Leafy greens, broccoli, berries, apples, citrus.

❌ Foods to Avoid

  • Sugary drinks (soda, fruit juice, energy drinks).
  • Processed foods (chips, cookies, candy).
  • Refined carbs (white bread, pastries).
  • Fried foods and excessive alcohol.

Intermittent Fasting Benefits: What Science Actually Says

  • Weight Loss: Multiple studies link intermittent fasting to meaningful weight loss over several weeks, with a notable share coming from visceral (belly) fat — especially when combined with a modest calorie deficit.
  • Insulin Sensitivity: Several trials report improved insulin sensitivity with fasting, which may help lower long-term diabetes risk, though results vary between studies.
  • Heart Health: Some research links fasting to improvements in blood pressure, cholesterol, and inflammatory markers.
  • Cellular Repair (Autophagy): Fasting periods appear to activate autophagy, a cellular "cleanup" process studied for its potential role in healthy aging.
⚖️ A Balanced Look at the Evidence: A large 2025 review of 99 clinical trials published in The BMJ found that daily time-restricted eating (like 16/8) did not clearly outperform simply maintaining a consistent calorie deficit. In other words, 16/8 isn't magic — its real advantage for many people is that the schedule is easier to stick to than traditional calorie counting, which matters a lot for long-term success.

⚠️ Side Effects and How to Avoid Them

  • Hunger and cravings: Normal during the first 1-2 weeks. Drink water or black coffee.
  • Headaches: Often caused by dehydration. Add a pinch of salt to your water.
  • Fatigue: Ensure you're eating enough calories during your eating window.
  • Digestive issues: Increase fiber and water intake.

Note: Consult your doctor before starting if you are pregnant, have a history of eating disorders, are underweight, or have type 1 diabetes.

Frequently Asked Questions (FAQ)

How long does it take to see results?

Most people notice initial changes (reduced bloating, increased energy) within 1-2 weeks. Visible fat loss typically appears after 3-4 weeks. Significant body composition changes take 8-12 weeks.

Can I drink coffee during my fast?

Yes! Black coffee (without sugar, milk, or cream) is perfectly fine. It can suppress appetite and boost metabolism. Limit to 3-4 cups per day.

Will intermittent fasting cause muscle loss?

Research generally suggests IF can preserve muscle mass reasonably well compared to traditional calorie restriction, especially when combined with resistance training and adequate protein intake (0.8-1g per pound of body weight).

Is intermittent fasting safe for women?

Generally yes, but women may need to start more gradually (14/10 instead of 16/8) due to hormonal differences. Listen to your body and adjust accordingly.

The Bottom Line: Should You Try It?

Intermittent fasting is a practical, well-studied strategy that can help many people manage their weight and build better eating habits. It's not a magic bullet — the latest large-scale evidence suggests it works mainly by making calorie control easier to stick to, not through some unique metabolic advantage — but for people who struggle with traditional dieting, that alone can be a game-changer.

Our recommendation: Start with the 16/8 method, be consistent for at least 4 weeks, use our free calorie calculator above, and combine IF with resistance training for the best body composition results.

Intermittent Fasting for Beginners: The Complete 2026 Guide to Lose Fat and Build Muscle

How to Do a Pull-Up: The Complete 2026 Technique Guide (From Zero to Your First Rep)

Last Updated: September 2026 | Reading Time: 9 minutes

How to do a pull-up - complete technique guide

Quick Answer: A pull-up is a compound bodyweight exercise where you hang from a bar with an overhand grip and pull your chin above it. It builds your back, biceps, shoulders, and core all at once. Most beginners need 4-8 weeks of targeted practice to get their first strict rep — this guide shows you exactly how.

Why the Pull-Up Is One of the Best Exercises You Can Do

The pull-up is a true test of relative strength — how much of your own bodyweight you can move. Unlike machines that isolate one muscle, a pull-up recruits your lats, biceps, rear delts, forearms, and core in a single coordinated movement. It needs zero equipment beyond a bar, which makes it one of the most accessible exercises in existence.

💡 Key Fact: Only around 1 in 5 adults can perform a single strict pull-up on their first attempt without training. If you can't do one yet, you're in good company — and this is completely fixable with the right progression.

Muscles Worked During a Pull-Up

Muscle Group Role
Latissimus Dorsi Primary mover — pulls your body upward
Biceps & Forearms Elbow flexion and grip endurance
Rear Deltoids Shoulder stabilization
Core (abs + obliques) Prevents your legs from swinging

Perfect Pull-Up Technique: Step-by-Step

Step 1: The Dead Hang

Grip the bar slightly wider than shoulder-width, palms facing away from you. Hang with fully extended arms and relaxed shoulders. This is your starting and ending position for every rep.

Step 2: Engage Your Shoulder Blades

Before pulling, pull your shoulder blades down and back ("packing" the shoulders). This protects your shoulder joint and creates a stronger base of pull.

Step 3: Pull With Your Elbows, Not Your Hands

Drive your elbows down toward your hips rather than thinking about pulling with your hands. This cue automatically activates your lats instead of over-relying on your biceps.

Step 4: Chin Over the Bar

Continue pulling until your chin clears the bar. Avoid jerking your head forward to "cheat" the range of motion — keep your torso upright throughout.

Step 5: Controlled Descent

Lower yourself slowly to a full dead hang. The eccentric (lowering) portion is where a large part of your strength gains actually happen — don't just drop.

Can't Do a Pull-Up Yet? Follow This Progression

Level Exercise Goal Before Progressing
1 Dead hang Hold 30-45 seconds
2 Negative pull-ups (jump to top, lower slowly) 5 reps of 5-second descent
3 Band-assisted pull-ups 3 sets of 8 reps with light band
4 Inverted rows 3 sets of 12 reps
5 Strict pull-up attempts 1 clean rep

5 Common Pull-Up Mistakes (and How to Fix Them)

Swinging or kipping: Using momentum instead of strength. Fix: slow down and control the dead hang before each rep.
Partial range of motion: Not reaching a full hang or full chin-over-bar. Fix: film yourself from the side to check your range.
Shrugging shoulders up to your ears: Loses tension and risks injury. Fix: "pack" your shoulders down before pulling.
Training pull-ups every day: Your back needs recovery time. Fix: train pull-ups 2-3 times per week, not daily.
Ignoring grip strength: Weak forearms fail before your back does. Fix: add dead hangs and farmer's carries to your routine.

Pull-Up Variations to Keep Progressing

Wide-grip pull-up: Places more emphasis on the outer lats
Chin-up (underhand grip): Shifts more work to the biceps — often easier for beginners
Neutral-grip pull-up: Easier on the shoulders and wrists
Weighted pull-up: Add a dip belt once you can do 8-10 clean bodyweight reps
Archer pull-up: An advanced unilateral variation that builds serious strength on one side at a time

Sample Weekly Pull-Up Training Plan

Day Focus
Monday 3 sets to near-failure (or progression exercise from the table above)
Wednesday Grip work + dead hangs + light volume
Friday 3 sets to near-failure, aim to beat last Monday's reps

Frequently Asked Questions (FAQ)

How long does it take to do your first pull-up?

Most complete beginners following a structured progression (like the table above) get their first strict rep within 4-8 weeks of consistent training, 2-3 sessions per week.

Are chin-ups or pull-ups better for beginners?

Chin-ups (underhand grip) recruit more biceps and are usually slightly easier, making them a good entry point if a strict pull-up feels out of reach.

How many pull-ups should a beginner be able to do?

One clean rep is a solid milestone. Reaching 5-8 clean reps is considered a good beginner-to-intermediate benchmark.

Can I do pull-ups every day?

It's better to train 2-3 times per week with rest days between sessions, since your back and biceps need recovery time to grow stronger.

Do pull-ups build a bigger back?

Yes — pull-ups are one of the most effective exercises for building lat width, which contributes directly to the "V-taper" look many lifters aim for.

Related Articles

How to Do a Pull-Up (The Complete 2026 Technique Guide)

Back Extension Machine

Back Extension Machine

Short description

This machine is perfect for working the lower back and center muscles.
Steps: Sit in the machine with your feet and legs tucked under the cushioned
bar and your upper back against the padded back cushion.
While keeping your abs strained and your back straight all through, lean
back against the bar, turning at your hips as you drive the bar back.
Come back to the beginning position in the same controlled way.
  Steps 2:As with every single back exercise, it is essential that you hold your back
straight all through the development, and don't enable it to round. A decent
approach to do this is by keeping your head straight and your chest up, too
as straining the abs.
Activities

Back Extension Machine


Instructions to Perform ExerciseTargeted Muscle Group
Steps3 :

  1. 1.) Start off situating yourself on the back augmentation machine with your feet laid on the stage before you.
  2. 2.) Hold onto the handles at your sides and hold your back level on the cushioning behind you.
  3. 3.) Slowly broaden your back, pushing the cushioning in reverse, feeling an extend in your lower and upper back, crush and hold for a tally.
  4. 4.) Return back to the beginning position.
  5. 5.) Repeat for the same number of reps and sets as wanted

Back Extension Machine

Are Lower Back Extension Machines Good or Bad?

Most exercise centers have some kind of back expansion gear, be it a Roman seat or a bigger machine with joined weight stack. Regardless of whether this is a decent or terrible exercise for you relies upon how you do the activity and the status of your back. On the off chance that you have current back torment or current damage, skirt the back augmentation machine until the point when you're mended.

Back Extension Machine


Directed Muscles :

Back augmentations utilise the erector spinae, a three-section muscle included the iliocostalis, spinalis and longissimus. The erector spinae is in charge of both flexion and horizontal flexion of the spine. Done appropriately, back expansions particularly focus on this muscle, fortifying your lower back.

Back Extension Machine

Appropriate Form:

In case you're uutilsing a back expansion machine with a weight stack out of the blue, begin with a low weight and work on your shape. Sit on the seat and position the roller against your shoulder bones. Slide your shoulders down and keep your chest lifted as you recline. Try not to go the distance to flat. Come back to your unique position with control. After some time, you can gradually include weight. In his book "Quality Training Anatomy," Frederic Delavier gets back to expansions an awesome exercise for amateurs. He prescribes doing sets of 10 to 12 reiterations. Screen how your back is reacting. In the event that you feel torment, this won't not be the back exercise for you.


Contemplations:

Back expansion machines are disputable among some wellness experts. Fitness coach Mike Behnken put them on his rundown of most exceedingly bad weight machines. He compares utilizing a back expansion machine to lifting something overwhelming without twisting your knees. A few coaches restrict practices like the back augmentation machine that detach one muscle or muscle gathering, inclining toward those that require a few muscles cooperating. Behnken composed on his Ask The Trainer site that individuals like back expansion machines since they erroneously trust they can undoubtedly consume off stomach cushions without the additional exertion required for the activities he considers more viable.

Options :

Benhken prescribes squats and deadlifts as other options to the back augmentation machine. While squats essentially work the legs and bum, they likewise get the erector spinae isometrically. Or, then again you could do a less difficult back augmentation on the floor. Lie inclined on your stomach with your arms in a V behind you, similar to wings. Utilise your back muscles to lift your chest, rehashing the development 10 to 15 times. In the event that your exercise center has a Roman seat, this is another option. With this mechanical assembly, you'll lie looking down with your hips laying on the vast cushion and the range simply over your rear area snared under the foot cushion. You'll begin with your middle hanging down and after that lift your abdominal area, utilising your back muscles, until it's parallel to the floor, being mindful so as not to overextend your spine.
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Back Extension Machine exercise |Back exercise

Back Flyes With Resistance Bands

Back Flyes With Resistance Bands

 Back Exercise

1_Short Description

Back Flyes will reinforce your upper back and enhance your stance.
Steps: Place a protection band mid-midsection high around a post or exercise
machine. Keeping your feet together, you abs tight, and your knees
marginally bowed, remain sufficiently far beack from the post that there is strain in
the band.
From that point, bring your arms in a controlled way until the point that they are
parallel to your sides. Gradually restore your arms to the beginning position.
Tips: Be mindful so as not to utilise a band that is so solid you can't utilise great
frame.

Back Flyes With Resistance Bands

Back Flyes With Resistance Bands


2_Short Description #2

Territory Targeted: Rear Shoulder
Set up:
Stay: Secure the band(s) to the entryway with the entryway grapple at chest stature.
Groups: Attach a handle to each finish of the band(s).
Body Positioning: Grip a handle in each hand and stand 3 to 4 feet far from the entryway while confronting the entryway. Keep your chest up, head straight and legs somewhat twisted. Your arms ought to be straight, pointed towards the stay, with elbows at bear stature and palms looking in.
Development: Pull the handles back and around, moving your arms from out before your body to straightforwardly out to the side.
Focuses To Remember:
1. Keep only a slight twist in your elbow as you pull back


Back Flyes With Resistance Bands

3_Guide :

Run a band around a stationary post like that of a squat rack.
Get the band by the handles and remain back so the strain in the band rises.
Broaden and lift the arms straight before you.
Tip: Your arms ought to be straight and parallel to the floor while opposite to your middle. Your feet ought to be immovably planted on the floor spread at bear width. This will be your beginning position.
As you breathe out, move your arms to the sides and back. Keep your arms stretched out and parallel to the floor. Proceed with the development until the point that the arms are reached out to your sides.
After stopping for a moment, backpedal to the first position as you breathe in.
Rehash for the suggested measure of reiterations.

Back Flyes With Resistance Bands
Varieties: You can play out this activity on a back delt machine also or utilising a pulley machine.



4_Step by step instructions to do the Resistance Band Reverse Fly:

Stage 1: Place a band around a stationery post, for example, a squat rack.
Stage 2: Grab the groups by the handles. Remain back with the goal that the strain in the band rises.
Stage 3: Extend your arms straight before you. Your feet ought to be put about shoulder width separated.
Stage 4: While breathing out, move your arms to the sides and back. Proceed with the development until the point when your arms are completely reached out to your sides.
Stage 5: Hold the position for a couple of moments and after that gradually restore your arms to their unique position.
Stage 6: Repeat the procedure for the coveted number of reps.
-
-


Back Flyes With Resistance Bands

5_Details
The protection band switch fly is a protection band practice that principally focuses on the center back and to a lesser degree additionally focuses on the chest and shoulders.
The main protection band turn around fly hardware that you truly require is the accompanying: protection band. There are however various protection band turn around fly varieties that you can experiment with that may require diverse sorts of protection band invert fly gear or maye even require no hardware by any stretch of the imagination.

Back Flyes With Resistance Bands

Learning appropriate protection band switch fly frame is simple with the well ordered protection band invert fly directions, protection band turn around fly tips, and the instructional protection band turn around fly strategy video on this page. The protection band turn around fly is an activity for those with a transitional level of physical wellness and exercise involvement. Watch the protection band turn around fly video, figure out how to do the protection band switch fly, and after that make certain and peruse through the protection band invert fly exercises on our exercise designs page!

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Back Flyes With Resistance Bands |back exercise

power clean exercise technique

Power clean

power clean exercise technique

power clean exercise technique

As you may have noticed, I am always looking for new exercises to vary a little my workouts and avoid the routine. Today, we are interested in the Power Clean, a bodybuilding version of the shoulder of the weightlifters.

power clean exercise technique


Unless you are doing Crossfit or training in a weight lifting room, it is very likely that you will discover this exercise here. Indeed, I have never seen anyone practice it in the weight room and when I get there, everyone looks at me with big eyes. Yet, this more than complete exercise, was formerly used by bodybuilders to develop their muscles.



The Power Clean is an exercise that I practice regularly and that I appreciate very much. This is not an exercise for beginners who will first have to build a solid solid foundation and gain enough experience in the room. A "good base" involves several months of serious training, coupled with a good cardio condition as well as good flexibility. Beginners must, among other things, reinforce the spine and work their flexibility (wrist, triceps, ankle, hip and shoulder).

A complete exercise!

In addition to improving the power and strength required in many sports, help you to get as much muscle as possible. Few exercises involve as many joints: ankle, knee, hip, shoulder, elbow and wrist. This implies that you will work in one movement calves, quadriceps, back thighs, glutes, trapezius, shoulders and forearms.
Exercise will also allow you to coat the trunk and solicit all the small muscles that serve to stabilize the column. In a single movement, you will chain a raised earth, a vertical rowing and an inverted curl!
The Power Clean will develop balance and coordination, and will help you to improve your squat, raised ground and even developed lying.

Execution of the exercise :

The exercise is commenced in the raised position of the ground, and the bar of the ground is brought to the knees. The beginning of the movement resembles a raised earth and isrealised slowly. Then, the middle bar from the thighs is brought to the shoulders using the force of the hips. This part is carried out explosively. It is important not to shoot with your arms; they serve only to maintain the bar, not to accelerate it. The more you practice, the better the technique.
To help you learn a complex movement like Power Clean, you can begin your learning by varying starting positions. By decomposing the movement, raised part of earth and vertical rowing part, you will gradually arrive to realise it completely.


power clean exercise technique

A dangerous exercise?

What you should know is that all exercises are dangerous if they are badly done. The Olympic movements are obviously much more technical than a curl or even squats. If you want to make power clean, we advise you to use the services of a coach. But if you do not have one, you can start by following the advice of this article.
You will need a lot of practice to get to the exercise well and you will have to take your time to learn the technique well before you get into weight. The ideal is to start with fairly light weights by breaking down the movement.



power clean exercise technique

Where to put it in a bodybuilding program?

It is advisable to carry out Power Clean at the beginning of the session, when it is cool, and after a warm up followed by a few stretches. Start gently at the loads and temporarily set your ego aside. You will be able to add weight as you progress on the technique.
Personally I insert it in the back session, at the end of the session. He knocks out the trapezoids and finishes my dorsal and lumbar. It's your turn !

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power clean exercise technique


standing lat pushdown

cable lat pushdown 

How to standing lat pushdown cable machine


How to standing lat pushdown cable machine

How to standing lat pushdown cable machine

Back exercises:

straight arm pull down
The thigh bar print is an insulation movement that allows, usually, to "finish" the back. It is a variant of the classic pullover with a dumbbell whose unstable position requires a certain practice and prevents the use of loads too heavy. However, with sufficient control, it is possible to achieve great congestion of the back.

Targeted muscles:

The main muscles targeted by the thigh bar pull are the large back and large rounds. Secondary exercise also involves triceps, pectorals, posterior deltoids and abdominal muscles.

Execution of the exercise:

Position yourself upright, facing a high pulley equipped with a straight bar. Use a twisted bar. Grasp this bar with your pronation hands spaced about 15 centimeters apart. The tighter the hands, the better the stretch.

Keep your arms outstretched and press the bar forward to the thighs. Hold the contraction 1 second before reassembling by checking the bar. Repeat the movement until the end of your series.


How to standing lat pushdown cable machine

Breathing:

Take your breath as you pull the bar towards your thighs, then exhale while returning to the starting position.

Safety instructions:

Consider keeping the contracted abdominals to stabilise your bust during movement.

If you are unable to remain stable when returning to the starting position, this may mean that you have loaded too heavy. It is better to prefer the number of repetitions than the load and adopt a slow rather than explosive performance, in order to favor the sensations.

During movement, your rib cage should be pulled out and your shoulders should not be forward.

Tips for drawing thighs thighs

Depending on your feelings, you can tilt forward to improve the stretch of the backbones. However, always keep your back straight.

variants:

First, the thigh bar print can be performed on your knees if you can adjust your pulley height. In this case, place the pulley at the height of your eyes when you are kneeling. This position reduces cheating and raises the arms higher, which increases the stretch.

The most obvious variant after the sitting position is the sweater on bench, with a dumbbell. This position favors stretching, but the movement is more traumatic for the shoulders.

There are also pull-over machines, but they are not all well designed.

How to standing lat pushdown cable machine

Back exercises:
straight arm pull down


The thigh bar print is an insulation movement that allows, usually, to "finish" the back. It is a variant of the classic pullover with a dumbbell whose unstable position requires a certain practice and prevents the use of loads too heavy. However, with sufficient control, it is possible to achieve great congestion of the back.

Targeted muscles

The main muscles targeted by the thigh bar pull are the large back and large rounds. Secondary exercise also involves triceps, pectorals, posterior deltoids and abdominal muscles.

Execution of the exercise
Position yourself upright, facing a high pulley equipped with a straight bar. Use a twisted bar. Grasp this bar with your pronation hands spaced about 15 centimeters apart. The tighter the hands, the better the stretch.

Keep your arms outstretched and press the bar forward to the thighs. Hold the contraction 1 second before reassembling by checking the bar. Repeat the movement until the end of your series.
Breathing

Take your breath as you pull the bar towards your thighs, then exhale while returning to the starting position.

Safety instructions

Consider keeping the contracted abdominals to stabilise your bust during movement.

If you are unable to remain stable when returning to the starting position, this may mean that you have loaded too heavy. It is better to prefer the number of repetitions than the load and adopt a slow rather than explosive performance, in order to favor the sensations.

During movement, your rib cage should be pulled out and your shoulders should not be forward.

Tips for drawing thighs thighs

Depending on your feelings, you can tilt forward to improve the stretch of the backbones. However, always keep your back straight.

variants

First, the thigh bar print can be performed on your knees if you can adjust your pulley height. In this case, place the pulley at the height of your eyes when you are kneeling. This position reduces cheating and raises the arms higher, which increases the stretch.

The most obvious variant after the sitting position is the sweater on bench, with a dumbbell. This position favors stretching, but the movement is more traumatic for the shoulders.

There are also pull-over machines, but they are not all well designed
See more ...

Back exercises: straight arm pull down

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Intermittent Fasting for Beginners: The Complete 2026 Guide to Lose Fat and Build Muscle

Last Updated: September 2026 | Reading Time: 12 minutes | Expert Reviewed Quick Answer: Intermittent fasting (IF) is an e...

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