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Pull ups are an effective way to improve your backs strength and size. This is the perfect upper body compound movement that focuses on your lats and biceps. You definitely want to include these into your regular strength training routine. It also helps with your posture.

Exercises
Passive hanging
5 sets of 15 seconds
Depression and retraction
4 sets of 10
Negative pull up
3 sets of 5
Resistance band lat pull down
4 sets of 15
Band Assisted pull up
2-3 sets till failure

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