Pull Day – Banded Muscle Ups & Rows

Arms fully straight — do not shrug

Arms stay completely straight throughout

Start from a full dead hang — arms completely straight

False grip helps on rings; overhand on bar

False grip helps on rings; overhand on bar

Underhand grip, hands roughly shoulder-width

Start from a full dead hang — arms completely straight

Bar sits across the lower chest at the top

False grip helps on rings; overhand on bar

False grip helps on rings; overhand on bar

Underhand grip, hands roughly shoulder-width

Start from a full dead hang — arms completely straight

Body in a straight plank — do not let hips sag

Body in a straight plank — do not let hips sag

Pull rings toward ears/temples, not the mouth

Start in ring support position (like top of dip)