Raise your personal best in pullups by three to five reps in 4 weeks, using a technique that emphasizes the lowering portion of the lift. It's a simple way to build the largest muscles of your back--your lats.

How it works: Do as many pullups [1] as you can. (If you can't complete a single rep, go to the next step.) Without resting, use a bench to hop up to the bar, and then lower yourself to a count of 10. That's one rep. Do three reps total, then perform the seated close-grip row [7] for 12 reps. Rest 60 to 90 seconds, then repeat the circuit twice. Try this 3 days a week, resting for at least a day between sessions.

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