Weighted pull-ups
If you can do 15 pull-ups in one breath no matter what position you are in, you should consider increasing the difficulty. Adding weight is an easy way to increase the difficulty. Tie a sandbag, drop a barbell plate, or tie a bucket of pure water around your waist, it all depends on your strength.
Exercise parts:Trapezius, latissimus dorsi and biceps
Action essentials:
1. Hold the horizontal bar with both hands with a wide grip (palms facing forward), and lift both feet off the ground ( You can tie a sandbag to bear weight), and let your arms droop and stretch naturally. (You can also tie dumbbells to your waist to bear weight)
2. Use the contraction force of the latissimus dorsi to pull the body up until the horizontal bar touches or is close to the chest. Stay still for a second to fully contract your lats.
3. Then gradually relax the latissimus dorsi and let the body slowly descend until it returns to complete sagging, and repeat. Inhale as you pull your body up and exhale as you lower yourself.
Points to note: When pulling up, focus on the latissimus dorsi and pull the body as high as possible. Don't let your body swing as you pull up. The feet cannot touch the ground when hanging down. You can add weight by hanging a barbell on your waist.