PATHFIT 2: EXERCISE-BASED FITNESS ACTIVITIES

PROF. CHARMAINE ALARZAR

VERTICAL PULL

REGRESSION: PARTNER BENT-OVER LAT PULL

● Primarily targets the latissimus dorsi (back muscles) but also engages the biceps
and shoulders.
STARTING POSITION
Have your partner stand in front of you while holding the middle portion of a long band.
Grab the band.
With your feet shoulder width apart and knees slightly bent, lower the torso towards the floor.
Extend the arms past your head and have your partner provide resistance.

PROCEDURE
Against your partner’s resistance, slowly pull the band towards your shoulder.
Return to the starting position with control.

STANDARD: MODIFIED PULL-UP

● Target muscle groups in the upper body, such as the lats, rhomboids, and triceps.
● Also work muscles in your lower body, such as your hamstrings and glutes.
STARTING POSITION
Hang a long towel or band from a low bar (or use a suspension cord).
Sit underneath the bar with the knees bent and feet flat on the floor.
Grip the towel high enough so that the arms are fully extended.

PROCEDURE
Pull the body up leaving the hip off the floor and until your chin goes past the hands.
Keep the upper body in an upright position.
Hold, then lower the body back to the starting position.

TAKE NOTE
Use the legs for assistance.
Extend the legs for greater challenge.

PROGRESSION: NEGATIVE PULL-UPS AND PULL-UP

NEGATIVE PULL-UPS
● Primarily target the latissimus dorsi, trapezius, rhomboids, teres major and the
biceps brachii.
● Other muscles recruited by negative pull-ups are the posterior deltoid head,
brachialis, the core muscles and the erector spinae.
STARTING POSITION
Hang on a bar using a supinated grip and with the elbows flexed.
Keep the chin above the bar.

PROCEDURE
Slowly lower yourself with control by counting for five seconds.
At the end of the count, your arms are fully extended with your body suspended over the floor.
PULL-UP
● Target your back muscles primarily, specifically your lats, but also your
chest and shoulder muscles.
STARTING POSITION
Grasp the bar shoulder width apart with an overhand grip.
Hang with the elbows locked out and the arms straight.

PROCEDURE
Pull the body until the head clears the bar.
Use only the shoulders, back and arms.
Avoid using the momentum by swinging with the legs.
Hold, then lower the body down in a controlled manner until the elbows are locked out and the
arms are totally straight.