PULL YOUR WEIGHT

The pull-up bar is an excellent tool for building serious strength - here's how

If you're only going to get one bit of fitness kit for your home, it should probably be a pull-up bar. It'll open up a huge variety of pulling moves that are otherwise impossible, making it simple to balance out all the pressing moves you're doing and build a balanced physique alongside better posture. It's also an ideal way to get some quick exercise while you're waiting for a kettle to boil or watching TV, so it's well worth the investment. If you train in a gym or park, these moves are still a great use of your time, as well as an excellent measure of relative strength. Aim to get to double digits for pull-ups, whatever your bodyweight.

1. CHIN-UP

PRIMARY TARGET MUSCLES Upper back

SECONDARY TARGET MUSCLES Biceps

WHY Simple, classic, effective. Pulling with an underhand grip puts more emphasis on your biceps, but will also work your upper back. You’ll probably be able to do slightly more reps of this move than the pull-up.

HOW Grasp the bar with an underhand grip, with your hands shoulder-width apart. Start from a dead hang with your arms fully extended. Pull yourself up. Once your chin is over the bar, slowly lower back to the start. To make it easier, cross your feet behind you.

2. NARROW-GRIP CHIN-UP 

PRIMARY TARGET MUSCLES Biceps

SECONDARY TARGET MUSCLES Upper back

WHY Generally speaking, a narrower grip shifts the emphasis more to your biceps and away from your back (rope climbs are even more biceps-heavy), making this an ideal arm-builder.