New answers tagged pull-ups
You need to strengthen your lats and biceps, which can be attained by dumbbell rows or/and you need to lose weight which can be achieved by eating less and eating healthier; and also doing cardio.
Do slow negatives, start at the top and lower yourself slowly, this is the way most people get strong enough to do their first, clean pull/chin-ups. If you have a rubber band to attach to the bar, that can work too.,
All of them are exercises focused in back as a primary muscle and also work biceps as a secondary muscle and of course your grip strenght. By experience I would do the regular pull ups and the regular chin ups those kind of grips you mentioned do the same work as the regular grip so keep it simple.
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