The Effects of Calisthenics and Some Exercises

9. Pull-Ups

If you have a bar, pull-ups are an excellent calisthenics exercise to strengthen the arms and shoulders. Hold onto the bar with your palms facing forward, about a shoulder-width apart. Pull up, touching your chest to the bar, then slowly lowering the body. To work the biceps instead of the flexors, do the same exercise with the palms facing you. If you cannot do a pull-up yet, straight arm holds and negative pull-ups — using a chair to start with the arms bent and only performing the lowering part of the exercise — are excellent ways to work up to the full version.