These instructional resources and videos are for your general information only. Please consult with your healthcare provider if you have, or suspect you have, a health problem or health risk factors. Please be advised the use of the exercises, videos, advice, and information in this resource is at your own risk.

When starting to exercise, begin with the easiest level.

Aim

This exercise strengthens your arms, shoulders, back and core muscles.

Tips

• Your hands should be placed shoulder-width apart.
• Use over hand grip.
• Perform the exercise slowly and with controlled movements.
• Ensure correct technique and good posture.
• Keep your hips, buttocks, and shoulders in line.
• Rest as often as you need.

Instructions

Level 1

Hold the bar with your hands shoulder-width apart and walk your feet forward to 10cm in front of the bar.

Pull your body towards the bar and then slowly lower back to the starting position.

Level 2

Hold the bar with your hands shoulder-width apart and walk your feet forward to 20cm in front of the bar.

Pull your body towards the bar and then slowly lower back to the starting position.

Level 3

Hold the bar with your hands shoulder-width apart and walk your feet forward to 10cm in front of the bar.

Lift one foot from the ground, so you are standing on one leg while performing the exercise.

Pull your body towards the bar and then slowly lower back to the starting position.