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As far as training them, remember that there are multiple pairs of core muscles and they move in multiple planesof motion. With every set of pull-ups you perform they are going to move up the length of your back, and they are going to move through different stages, and they will develop strength. At the end of the day they will have improved your back. The other part of these pull-ups is that you should be doing them with your back straight (which means you aren't squeezing your core while you pull the bar up), not rounded at the top. So you can rest anytime to make sure you are training the right exercises. So the bar is dead and if you did the deadlift correctly then the deadlift should be easy and you should be comfortable. I will assume it will be easy to deadlift (not so much if you have a lot of weight on your back) and have you do it at a lower rep count. You should probably pull each rep from 60-75% of one rep max with 80% of one repetition maximum. I don't know if the old saying about "there ain't no such thing" applies to pulling weights from the floor, but then again I don't know which "there" is and that goes for your shoulder and arms. Step by step: Dead Lift the Weight First of all your first move is always going to be your biggest one, so you have to build a strong base. I will not go in long on the correct form for pulling a weight. The more you can practice this exercise the better. I would suggest you start with one set of three to get a feel for it. Then you can do multiple sets to build up to the bar. A typical training day might look something like this: Pull the dumbbells to your shoulders with the barbell hanging down (for some reason people call this hanging-to-bar) Pull the weights to your upper chest Once you've pulled the weights to your upper chest, move them over and hang the back of the dumbbell with one thumb, fingers, or knuckles in the air Pull the weight over your forehead with your palm against your head, or hold that position for a few seconds Rest for a few seconds Repeat the process of lowering the weight over your shoulders or forehead, then pull the bar up and to your chest again Repeat the process of lowering the weight over your shoulders or forehead, then pull the bar up and to your chest again There are variations to this because a lot of people like Similar articles: