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themanual.com
In and out pull ups are an awesome variation that combines the benefits of wide and narrow grip pull ups in one movement. As you pull yourself up, you alternate between pulling inside the bar and outside, targeting multiple muscle groups in a single set. Benefits: • Builds both back and bicep strength • Improves shoulder and scapular control • Enhances grip and forearm endurance • Prepares you for more advanced dynamic pull up variations Incorporate them into your pull day to level up your upper
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