What to do: Find a pull-down machine in the gym and select a comfortable weight. For beginners, start with an amount that is half your body weight. Adjust if you feel that it is too light. Hold the bar, palms facing forward, arms spaced a little wider than shoulder width. Lean backwards slightly (about 30 degrees), making sure that your arms are straightened. This is your starting position. Take a breath and exhale as you pull the bar, squeezing your shoulder blades together as the bar reaches chest level. Slowly return to starting position. Perform 10 reps for 3 sets.
Azhar says: “This workout primarily targets the latissimus dorsi and the biceps. While the pull-up is no longer part of IPPT, there are carry-over effects to overall good posture that will help you with your push-ups and running form.”