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Pull Ups (Pronated Grip)
- Grab a bar or strong overhead structure with your palms facing away from your body.
- Your arms are shoulder width apart.
- Pull your body up as far as possible and be sure that your hands remain in front of your body.
- Slowly lower your body to the ground and be sure not to hyperextend your elbows.
- Throughout the entire exercise, tighten your core and keep your back straight.
- Repeat the exercise until your set is complete.

Importance
The latissimus dorsi contracts throughout the pull back motion during a freestyle swim. Stronger back muscles permits a more explosive stroke in the water. The Low Row exercise isolates the latissimus dorsi muscle.

Precautions
Be sure not to hyperextend each elbow.

Recommended Repetitions and Progression
2 sets, 10 reps
2 sets, 12 reps
2 sets, 15 reps
2 sets, 20 reps

3 sets, 10 reps
3 sets, 12 reps
3 sets, 15 reps
3 sets, 20 reps

Handout
Pull Ups (Pronated Grip)

Needed Equipment
Any strong support overhead.

Difficulty of Exercise (Guide)

Pull Ups (Supinated Grip)
- Grab a bar or strong overhead structure with your palms facing towards your body.
- Your hands should be a hand width apart.
- Pull your body up as far as possible and be sure that your hands remain in front of your body.
- Slowly lower your body to the ground and be sure not to hyperextend your elbows.
- Throughout the entire exercise, tighten your core and keep your back straight.
- Repeat the exercise until your set is complete.

Importance
The latissimus dorsi contracts throughout the pull back motion during a freestyle swim. Stronger back muscles permits a more explosive stroke in the water. The Low Row exercise isolates the latissimus dorsi muscle.

Precautions
Be sure not to hyperextend each elbow.

Recommended Repetitions and Progression
2 sets, 10 reps
2 sets, 12 reps
2 sets, 15 reps
2 sets, 20 reps

3 sets, 10 reps
3 sets, 12 reps
3 sets, 15 reps
3 sets, 20 reps

Handout
Pull Ups (Supinated Grip)

Needed Equipment
Any strong support overhead.

Difficulty of Exercise (Guide)