How to do Pull-Up, Forward Lunge, Hidden Push-Up Elbow, and Inverted Row

Pull-Up/Chin-Up

Hang from the bar with hands slightly wider than shoulder width apart [left]. (Use tongs to the top and one below the pullup grip chin-up.) Pull your chin up past the bar [right], then lower your body down. If it is too difficult, do not chinups: Use a box or bench to stimulate strong chin on the bar. Then lower your body as slowly as you can.

Focus on your body to draw squeezing shoulders to use the muscles of your back.

Forward Lunge

From the standing position [left], take a large step forward with one leg. At first your thigh is parallel to the ground and your knee is back on the ground [law] to take a second. Then return to the starting position and repeat with other leg. Made more difficult by holding down the position for five seconds.

Made more difficult by holding down the position for five seconds.

Hidden Push-Up Elbow

Assume a push-up position [left], but keep your elbows back against your side as you lower you until your chest is about one inch above the ground [right], then push yourself . With your form, place your hands at least shoulder width, about 6 inches.

With your form, place your hands at least shoulder width, about 6 inches.

Inverted Row

Set a chin-up bar at hip height in a door frame. Lie under the bar with your heels on the floor and take the helm, hands 1 or 2 inches in width beyond the exception [left]. Keep your body straight, pull your chest with your bar back muscles [right]. Slowly until your arms are straight.

Keep your arms close to your body and do not let your hips sag.