Fly pull up




The term “fly pull-up” typically refers to a variation of the pull-up exercise that incorporates a fly motion or movement pattern. Here’s how it’s generally performed:

  1. Start by grasping a pull-up bar with an overhand grip (palms facing away from you) or an underhand grip (palms facing towards you). Your hands should be slightly wider than shoulder-width apart.

  2. Hang freely from the bar with your arms fully extended and your feet off the ground. This is the starting position.

  3. As you initiate the pull-up, simultaneously contract your back muscles and bring your chest towards the bar. However, instead of pulling straight up towards the bar as in a traditional pull-up, you’ll bring your chest towards one side of the bar while keeping the other arm relatively straight.

  4. At the top of the movement, when your chin is level with or above the bar, aim to have your chest closer to one arm while maintaining the straighter, less bent arm on the other side. This creates a fly motion during the pull-up.

  5. Slowly lower yourself back to the starting position with controlled movements, allowing your arms to fully extend.

  6. Repeat the movement for the desired number of repetitions, alternating the side your chest is closer to with each repetition.


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