Swimmers need to slice through the water with their hands and forearms at just the right angle for optimal stroke mechanics, and doing the Neutral-Grip Pull-Up makes it easier to do that, says Matt Delancey, strength and conditioning coach to Olympic gold medal swimmer Ryan Lochte. Do 4 sets of 6 reps each, with 1 minute of rest in between. The grip in this move is important, stresses Delancey; a neutral grip won't overly stress rotator cuff muscles.
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