Health Fitness,Health,Uncategorized Get Your First Pull-up or Chin-up! 30-Day Pull up Development

Get Your First Pull-up or Chin-up! 30-Day Pull up Development



After today's guide you'll be able to do a pull-up everywhere, like Steve does.Pull-ups are my favourite train of all time.

However what if you may’t do a pull-up but?

The reply: learn this final information on getting your first pullup ASAP!

Here's a gif of a pull-up in perfect form.

We have now helped tons of of On-line Teaching Purchasers get their first pull-up, and we’ll cowl our actual methods beneath! 



As a part of our Power Coaching 101 collection, we offer you a precise plan to comply with main you to your very first full pull-up:

In the event you can already do a pull-up (woot!), you would possibly need to take a look at our article on correct pull-up kind, though we’ll cowl a variety of the identical materials right here.

Let’s do that thang.

Recommendations on The best way to Begin Doing Pull-Ups

Within the video above, Coach Jim walks you thru the precise development system we use with our teaching shoppers who need to get their first pull-up (or chin-up).

Earlier than we get into workouts to progress right into a pull-up, let’s chat about some common methods.

Take into account the next three factors when making an attempt to get your first chin-up or pull-up:

#1) This could hopefully be apparent, however the extra you weigh, the extra you need to carry with the intention to full a pull-up.

In the event you’re actually severe about finishing a pull-up, begin by getting your weight-reduction plan beneath management. 

As we are saying right here at Nerd Health, 80-90% of weight reduction comes all the way down to what you eat (#4 within the Guidelines of the Riot).

Listed below are some assets that can assist you with weight reduction:

#2) MAKE YOUR “PULL” EXERCISES A PRIORITY. Lots of people do each different train earlier than doing any back-related workouts, in the event that they do any in any respect.

After warming up correctly, your first train ought to all the time be the stuff that you just need to work on essentially the most – on this case, it’ll be your again muscle groups.

Till you get your first pull-up carried out, deal with the again workouts detailed within the ranges and exercises on this information.

#3) The development we define is a path that works for most individuals, however does NOT must be adopted to a T.

We give pattern units and reps and when to maneuver up, however should you really feel like you may progress sooner or need to attempt doing full pull-ups before we advocate, that’s OKAY.

That is the slower development technique, the place some folks will need to do fewer reps and progress to the following ranges sooner – that’s okay.

We advocate transferring as much as the following stage when you are able to do 3 units of 8 reps of a specific train. If you would like the accelerated path, transfer on up as quicker as you are able to do 3 units of 5 reps. You do you boo.

You can follow our path for a pull-up but feel free to make it your own!

Need somebody to construct you a custom-made development plan for doing all your first pull-up? Our 1-on-1 On-line Teaching Program will just do that, plus your coach can evaluate your actions by way of our app so that you’ll know your coaching appropriately and safely.




Degree 1 Pull-up Exercise: Bent Over Dumbbell Rows

Do a dumbbell row as a great beginner exercise to get strong enough for a pull-up!

We’re going to start out with bent-over dumbbell rows, essentially the most primary of again workouts, in case you’re ranging from ABSOLUTELY sq. one.

Degree 1 Pull-up Exercise:

  • Bent-over dumbbell rows: 8 reps for every arm (or as many as you are able to do)
  • Relaxation for a 2-minute break
  • Do one other set
  • Repeat till you hit 3 units

What weight do you have to begin out with initially?

No matter permits you to get to a minimum of 5 reps a set.

As soon as you are able to do 3 units of 8 reps (every arm), it’s time to choose up a heavier dumbbell.

This may mean you can get stronger and stronger. 

Be sure you give your self a minimum of 48 hours till you do the Degree 1 Dumbbell Rows once more, so you may embody these dumbbell rows on your exercises on:

As quickly as you are able to do 3 units of 8 reps, it’s time to maneuver as much as a heavier dumbbell.

  • As soon as you may carry a 25-pound (10kg) dumbbell or heavier, take into account transferring as much as the subsequent stage.
  • In case you are a bit bit larger than the typical bear, you would possibly need to stick to this step till you lose a bit bit extra weight and get stronger – possibly go to 35 or 40-pound (18kg) dumbbells.

Need assist designing your individual exercise routine? I’ve acquired two choices for you.

The primary is to move over to “Construct Your Personal Exercise Routine” and get your arms soiled. Our information will stroll you thru constructing a full-body train program in 10 easy steps.

The second is to have a Nerd Health Coach do all of the heavy lifting for you (not likely, you continue to need to carry stuff), by having them construct you a tailored exercise routine:




Degree 2 Pull-Up Exercise: Inverted Body weight Rows

Inverted rows are a great exercise to work on doing your first pull-up.

Body weight rows are the PERFECT precursor to pull-ups – they work the identical muscle groups, and have you ever lifting your individual body weight, simply at a unique angle.

For this stage, we’ll offer you two choices: You may as well make changes.

OPTION A: IF YOU HAVE ACCESS TO A GYM OR WANT TO JOIN A GYM:

You possibly can comply with the remainder of this exercise as a part of our 6-Degree Gymnasium exercise information, which is able to make it easier to go from whole fitness center beginner to pull-up progressing badass!

At your fitness center, discover your Smith Machine and set the bar at about chest peak. 

A better bar makes the train simpler to start out:

Start with inclined inverted rows for your pull-up workout. Then drop lower for more required effort.

And as you get stronger, you may set the bar decrease:

As you get lower, like this, the row will be harder to do. Great way to progress into a pull-up.

Right here’s a complete put up I did on inverted body weight rows.

Right here’s do an inverted body weight row:

  1. Set the bar at a peak the place it’s difficult so that you can full 3 units of 8 reps with two minutes of relaxation between units.
  2. Clench your butt and maintain your abs tight and physique straight all through the train. 
  3. Pull your shoulder blades down and again in direction of one another (such as you’re attempting to pinch a pencil between them behind your again).
  4. Focus your thoughts on PULLING together with your arms.
  5. Pull till your chest touches the bar (not your neck).
  6. As quickly as you may full all 3 units of 8 reps, set the bar heigh decrease to make the train tougher.

If it helps, here’s a video demonstration with gymnastic rings, however you can begin with a bar as displayed within the photos beneath.

If it’s essential make the train much less difficult, bend your knees and put your toes flat on the bottom:

Bending your knees like so can be helpful to start doing inverted rows.

Degree 2 pattern exercise routine:

  • Monday – 3 units of 8 reps of overhand body weight rows

Alternate between an overheand and underhand bodyweight row.

  • Wednesday – 3 units of 8 reps of underhand body weight rows (arms reversed)

Alternate between underhand and overhand when doing bodyweight rows.

  • Friday – 3 units of 8 reps of overhand body weight rows

(After which go underhand, overhand, underhand the next week)

As quickly as you’re doing body weight rows the place your physique is at a 45-degree angle or decrease, you may progress to Degree 3.

OPTION B: IF YOU DON’T HAVE ACCESS TO A GYM FOR INVERTED ROWS:

You could have 4 paths right here:

1) Buy a door body pull-up bar, hold a pair of gymnastic rings from them. After which comply with the identical recommendation as above!

2) Use your kitchen desk for rows (BE CAREFUL):

3) Do inverted rows between a pair chairs, as we stroll you thru in The best way to Do Pull-ups And not using a Bar:

This gif shows Jim doing a row on chairs

4) Transfer as much as Degree 3 and progress with warning there.

In case you are fighting rows, you’re undecided you’re doing them appropriately, otherwise you’re undecided progress to the following stage, take a look at our 1-on-1 teaching program

It’s the kind of program that helped single mother Leslie lose 100+ kilos and begin coaching with gymnastic rings and handstands! 

How did Leslie transform? Strength training. with pull-ups




Degree 3 Pull-Up Exercise: Assisted Pull-Ups

Steve doing an assisted pull-up, a perfect precursor to a regular pull-up!

Okay! It’s time to get to ACTUAL pull-ups right here! Personally, I don’t like utilizing the assisted pull-up machine in a fitness center because it doesn’t provide the full feeling of a pull-up, nevertheless it’s actually higher than nothing.

As an alternative, I like to recommend doing one in all these alternate options:

#1) Assisted Pull-ups with a chair

A chair can be a great tool to help you get your first pull-up.

Both one foot or two on the chair, relying in your wants. Your toes are ONLY there for assist, use your higher physique as a lot as doable.

You may as well use a field or similar-sized object for a similar end result:

A box can be used instead of a chair for a pull-up.

#2)Assisted Pull-ups with train band: 

Staci using a band for an assisted pull-up.

You will get various kinds of train bands with completely different ranges of energy, or a range pack for simple development.

Put your foot within the train band and pull your self up.

#3) Assisted pull-ups with a associate:

A friend can be a great asset when you're trying to do a pull-up.

Have a pal maintain your toes behind you and make it easier to full every rep. Have them use the least quantity of assist doable to get you thru your exercises.

Right here’s do an assisted pull-up:

For one more reference, Coach Jim and Staci present you do a variation of assisted chin-up proper right here:

That is in all probability the TOUGHEST stage earlier than getting your pull-ups. In the event you get caught on “assisted pull-ups” and “assisted chin-ups”, you’re not alone. That is the place most individuals get caught.

We work hand-in-hand with folks such as you to get them their first pull-up in our On-line Teaching Program. In the event you don’t know match these actions into your exercises, otherwise you simply need someone to provide the actual exercise to comply with every single day, we acquired you!




Lastly, a exercise that features Degree 3 pull-up workouts

  • Monday – Assisted Pull-ups – 3 units of 8 reps
  • Wednesday – Inverted Body weight Rows – 3 units of 8 reps
  • Friday – Assisted Chin Ups – 3 units of 8 reps

This may make it easier to ramp as much as Degree 4.

Degree 4 Pull-Up Exercise: Prime holds and Bar Hangs

Coach Staci showing you the bar hang

Alright, so we’ve began off nice! We’re working these pulling muscle groups and assisted variations – however an precise chin-up would possibly really feel miles (or kilometers) away.

Heck, simply even holding onto the bar could also be a problem with out some help.

What ought to we do now? 

How about we work on holding onto the bar!?!

Earlier than we work on doing full vary, unassisted chin-ups or pull-ups, it’s actually useful to be sturdy and assured in holding unassisted elements of the motion.

That is the place Prime Holds and Bar Hangs are available!

#1) A Prime Maintain is precisely what it seems like – we maintain the highest place of the chin-up or pull-up for a number of seconds (5 to 10). You’ll seemingly discover holding the highest of the chin-up (palms going through you) simpler than the pull-up.

Coach Jim holding at the top of a pull-up

That is positively one thing that you just need to first do assisted. We’ll then work to switch extra weight – little by little over a number of exercises – off our toes and onto our arms till we’re holding ourselves unassisted on the prime.

Utilizing a band is an efficient choice for assisted chin-ups, however utilizing a field, bench, or one other sturdy object will probably be a greater choice right here.

It should mean you can shift that weight onto your arms a bit simpler.

That mentioned, if all you’ve got is a band for this train then that’s okay! Look to make use of thinner and thinner bands, whereas lifting the toes and knees up a bit to additional cut back help (because the band gained’t be stretched as far).

#2) On the opposite aspect of the motion, we’ve got the Bar Dangle…which is just about what it seems like too!

Staci showing you the simple yet effective bar hang.

To carry out a bar hold:

  • Seize the bar with palms going through in direction of you or away from you. You’ll seemingly discover hanging with palms going through away from you to be a bit extra comfy. Both course will assist strengthen up your grip.
  • Similar to with the highest maintain, you’ll need to begin assisted then work to shift your weight out of your toes onto your arms till you’re hanging unassisted.

This gif shows Coach Jim doing assisted then unassisted hangs.

To additional supercharge this train: as soon as you might be hanging unassisted, work on retracting your shoulders down away out of your ears.

Like so:

Coach Jim doing a shoulder retract, shown from the back

And so:

Coach Jim doing shoulder retracts, shown from the front.

This small motion is TOUGH (and you’ll even apply it assisted) however getting sturdy right here will set your shoulders in a fair higher place on your first chin-up/pull-up.

We’ll look to hold from the bar (assisted or unassisted) for a complete time of 30 seconds to 1 minute. At first this time could also be damaged up into a number of units (e.g., 10 seconds, 10 seconds, 10 seconds), however it is best to ultimately work as much as one full set.

So how ought to we combine both of those into our coaching?

#1) For the Prime Holds, do that at first of your exercise (after your warm-up) for 3 units of 5 seconds. Be sure you give it your all! Actually squeeze the muscle groups tight and put as a lot weight on the arms as doable!

With all that effort, you’ll need to give your self 30 seconds to a minute relaxation in-between. I do know that seems like lots for simply 5 seconds of labor – however should you have been working laborious sufficient, you’ll want it!

#2) For the Bar Dangle, do that on the finish of your exercise for 30 seconds to a minute. Once more, look to finish this in as few units as doable, whereas making the train as difficult as doable. Transfer from assisted to unassisted, with the shoulders retracted downwards.

You can start your gymnastic ring training by simply hanging from the rings!

If you need to take a break in the course of the bar hold time, then take sufficient relaxation in order that the following maintain is productive.

Right here Are the Workouts You Can Embody for Your Degree 4 Exercise Routine:

Monday:

  • Prime Maintain (Assisted or Unassisted) – 4 units of 5 seconds
  • Assisted Pull-ups – 3 units of 8 repetitions
  • Bar Dangle (Assisted or Unassisted) – 30 seconds whole time

Wednesday:

  • Prime maintain (Assisted or Unassisted) – 4 units of 5-10 seconds
  • Body weight Rows – 3 units of 8 reps
  • Bar Dangle (Assisted or Unassisted) – 30 to 60 seconds whole time

Friday –

  • Prime Maintain (Assisted or Unassisted) – 4 units of 5 seconds
  • Assisted Chin-ups – 3 units of 8 reps
  • Bar Dangle (Assisted or Unassisted) – 30 seconds whole time

Once you’re capable of carry out the Prime Holds and Bar Hangs unassisted, then it’s time to maneuver to the following stage!!!

LEVEL 4.5 PULL-UP WORKOUT: (THE HIDDEN LEVEL)

Coach Staci showing you the front plant

What’s this??? Secret hidden workouts?

I simply needed to carry your consideration to an excellent addition to any of those exercises – particularly as issues actually ramp up.

Prepared for it?

It’s . . . the entrance plank!

This gif shows Coach Jim doing a front plank

The entrance plank (or any of your favourite midsection stabilization workouts) is a good train to do, ought to holding a Prime Maintain or a Bar Dangle show powerful.

In the event you haven’t already felt it in the course of the earlier pull-up exercises – your center must be concerned too!

Throughout a pull-up or chin-up, if we squeeze by way of the midsection and glutes, the close by muscle groups are capable of contract stronger by way of a phenomenon generally known as muscle irradiation.

Apart from sounding like one thing the Implausible 4 encountered in house, this cool “trick” may help engaged close by muscle groups within the midsection, together with these large again muscle groups that pull us up!

A picture showing the latissimus dorsi muscles

You possibly can see muscle irradiation for your self should you’ve ever been requested to flex your biceps for somebody. You’ll instinctually squeeze your hand tight, as a result of it helps the biceps have interaction stronger!

If wanted, throw in some entrance planks work close to the top of your exercise.

You possibly can even begin in your knees:

If you can't do a normal plank, start with doing them on your knees until you can advance.

Look to carry 30 seconds to 1 minute of whole time.

Alright, again to our common scheduled programming!

Degree 5 Pull-Up Exercise: Adverse Pull-Ups

Staci jumping up to do a negative pull-up.

Okay! We at the moment are DANGEROUSLY near getting our first pull-up!

The large step at this stage is doing a destructive pull-up:

  1. Seize onto the bar with an overhand grip
  2. Leap so your chest is touching
  3. Slowly decrease your self beneath management till you’re on the backside of the motion.

WARNING: This may be very harmful should you’re very obese, which is why I’d advocate transferring slowly by way of steps 1-3 first.

Nonetheless, upon getting a good quantity of again energy (which you bought from Ranges 1, 2, and three), doing negatives is an effective way to construct arm and again energy.

You could have two choices for destructive pull-ups:

  1. Hop up on a chair to get above the bar after which decrease your self again down. The secret is “in management.”
  2. Leap above the pull-up bar, after which start to decrease your self again down IN CONTROL.

You don’t have to decrease your self so slowly that one repetition destroys you…decrease your self at a managed pace – Counting to “three Mississippi” in the course of the motion is an efficient tempo.

Listed below are the workouts you may embody on your Degree 5 Exercise Routine:

Monday:

  • Adverse Pull-ups – 4 units of 1 rep
  • Assisted Pull-ups – 3 units of 8 reps
  • Bar Dangle (Unassisted) – 30 seconds whole time

Wednesday:

  • Prime Maintain (Unassisted) – 4 units of 5-10 seconds
  • Body weight Rows – 3 units of 8 reps
  • Bar Dangle (Unassisted) – 60 seconds whole time

Friday:

  • Adverse Chin-ups – 4 units of 1 rep
  • Assisted Chin-ups – 3 units of 8 reps
  • Bar Dangle (Unassisted) – 30 seconds whole time

When you’re doing the entire destructive repetitions in every trainyou’re prepared to do a pull-up.

As you’ll see above, we’re providing you with the “pull” workouts if you’re constructing your individual exercise. If you would like a superb newbie fitness center exercise program, these actions will slot in completely.

Alternatively, we are able to do the entire heavy lifting for you (effectively, not ALL the heavy lifting) – we’ll create a particular exercise so all you need to do is log into your NF Teaching App every morning and do the exercise your coach prescribed!




Degree 6 – Doing Your First Pull-up or Chin-up

OH BOY! My pricey Insurgent, it’s time for a…

We made it! Here's Staci doing a pull-up!!!

At this level you’ve got two choices:

A chin-up is once you seize the bar with an underhand grip together with your palms going through in direction of you.

A chin-up is a pull-up, but with your hands facing towards you.

Many discover chin-ups barely simpler than…

A pull-up is once you seize the bar together with your palms going through away from you. Seeing as it is a pull-up information…

HOW TO DO A PULL-UP, STEP-BY-STEP:

  1. Seize the bar with a grip barely wider than shoulder-width, together with your arms going through away from you.
  2. Begin from a lifeless hold.
  3. Interact your shoulders, pull them down and again in direction of one another (like you might be pinching a pencil between your shoulder blades!)
  4. Flex your abdomen, pull your physique till your chest touches the bar.
  5. Slight pause, yell out “I’m a champion!”
  6. Decrease your self all the way in which again all the way down to a lifeless hold.

We cowl all of this and extra in our put up “The best way to Do a Correct Pull-Up,” however the above will get you began

Relying in your weight, your stage of health and energy, and the way far alongside you might be in these progressions, you would possibly have the ability to begin with even a couple of pull-up.

At this level, you could be a full Gymnasium Class Hero by following a Gymnasium Exercise with these actions in there on your “pull” workouts:

 Degree 6 routine weekly schedule:

Monday:

  • Pull-ups – 4 units of 1-2 reps (transfer onto the following train should you can’t carry out a rep)
  • Assisted Pull-ups – 3 units of 8 reps
  • Bar Dangle (Unassisted) – 60 seconds whole time

Wednesday:

  • Adverse Chin-ups – 4 units of 1 rep
  • Body weight Rows – 3 units of 8 reps
  • Bar Dangle (Unassisted) – 60 seconds whole time

Friday:

  • Chin-ups – 4 units of 1-2 reps (transfer onto the following train should you can’t carry out a rep)
  • Assisted Chin-ups – 3 units of 8 reps
  • Bar Dangle (Unassisted) – 60 seconds whole time

Congratulations! You’re now doing pull-ups. Be sure you watch that video above to ensure you’re doing pull-ups with correct kind. Almost all people does them incorrectly, with unhealthy kind.

Wish to ensure you have correct kind together with your pull-ups? Check out our 1-on-1 Teaching program! Our spiffy cell app helps you to ship video of your pull-ups on to your coach, who will present suggestions so you may good your approach.

They’ll additionally construct a exercise program that’s {custom} to your scenario, which could have you doing units of 10 pull-ups in NO time!




Degree 7 – Superior Pull-up Strikes

Now you can move onto advanced pull-ups like Steve is doing here.

When you’re capable of do 3 units of 10 pull-ups or chin-ups, you’ve got a number of choices:

OPTION #A: Proceed to get higher at doing extra reps – 3 units of 12, 3 units of 15, 4 units of 20, and so forth.

OPTION #B: Begin doing different sorts of pull-ups.

Listed below are some superior pull-ups you may attempt: 

#1) WIDE GRIP PULL-UPS (seize the bar WAY out with each arms):

Maintaining a wide grip is a great advanced pull-up.

#3) SIDE TO SIDE PULL-UPS

Another form of an advanced pull-up for you. Shift your weight from arm to arm.

#4) RING PULL-UPS

If you own some rings you can use them like so for some advanced pull-ups.

#5) TOWEL PULL-UPS (Nice for grip energy)

OPTION #C) Add weight with a weight belt and do weighted pull-ups or weighted chin-ups:

A weighted pull-up is great for progressive overload on your muscles.

Personally, my favourite factor to do in a fitness center is weighted pull-ups; should you’re at this stage and curious about doing so, right here’s what it’s essential do:

  1. Get a weight belt. I purchased this one on Amazon and it’s labored out extremely effectively for me. I’ve tried doing the entire “put weights in a backpack” and it actually works, however the angle of the weights hanging off your again is bizarre. With a weight belt, the load hangs down between your legs (not a euphemism) so it feels extra pure.
  2. Add small quantities at a time. Most gyms could have 2.5 lb (roughly 1kg) weights; you would possibly really feel silly placing on an enormous weight belt and solely hanging a tiny weight off it, however it’s essential begin someplace.
  3. Persistently add extra weight. I’ll heat up with two units of 5 pull-ups with no additional weight, after which do 3 units of 5 weighted pull-ups. If I can full all 3 units of 5 reps (with my chin over the bar for each rep), I’ll make a remark so as to add 2.5 or 5lbs (1 or 2kg) to my weight belt for the following time.

Right here’s incorporate these Degree 6 workouts into your fitness center exercise routine:

  • MondayWeighted Chin Ups – 3 units of 5 reps
  • Wednesday Elevated Ft Physique Weight Rows – 3 units of max repetitions
  • Friday – Extensive Grip Pull-ups – 3 units of most repetition
  • (The next week, I’d alternate by doing the chin-ups with out weight, after which doing weighted pull-ups

The place do you go from right here? How about working in direction of some of the spectacular workouts of all time? The MUSCLE UP (warning: uber superior)!

Our new app, Nerd Health Journey, not solely has an journey to get you your first pull-up, however we’ll additionally present you precisely do cool body weight methods just like the muscle-up too. No guesswork wanted right here, simply bounce into the app and comply with the missions and exercises for the day.

You possibly can attempt your free trial TODAY, proper right here:

Carry Your self Up (A Life With Pull-Ups)

The world can be your pull-up bar as Steve is showing here.

Regardless of your place to begin, you CAN do pull-ups.

And also you WILL do pull-ups with this information. 

You don’t have to comply with the development above precisely – it’s merely one path which you could take with the intention to attain the promised land…the place the pull-ups circulate like wine and the ladies instinctively flock just like the Salmon of Capistrano.

High Five! You are now doing pull-ups!

Simply ask Christina, who can now do a number of units of pull-ups – her story is unimaginable:

Christina started rocking pull-ups after Nerd Fitness Coaching

Or Bronwyn, who misplaced 50+ lbs and now does chin-ups along with her daughter on her again!

For folks in search of the following step, we’ve constructed 3 choices that may float your boat:

1) In case you are someone that desires to get outcomes like the ladies above and comply with a tailored pull-up energy program designed round their life and targets, take a look at our common 1-on-1 On-line Teaching Program.

You’ll work with our licensed NF instructors who will get to know you higher than you already know your self, examine your kind, and program your exercises and diet for you.




#2) Exercising at house and want a plan to comply with? Try Nerd Health Journey!

Our enjoyable habit-building app helps you train extra steadily, eat more healthy, and stage up your life (actually). We even have an superior journey that can assist you get your first pull-up!

Attempt your free trial proper right here:

3) Be a part of our free group, the Nerd Health Riot, and we’ll ship you our free Power 101 Information, which you will get once you join within the field beneath:

Comply with the trail that works on your schedule, your expertise, and your stage of consolation with this motion – there’s no disgrace in going slowly and progressing safely.

And should you’re gung ho about pull-ups, prepared for negatives and attempting to squirm for that first rep, be happy to go for it. Simply be secure.

Once you DO lastly do a pull-up, I need to be the primary to know – electronic mail me at steve@nerdfitness.com and inform me about it!

For the Riot,

-Steve

PS: Try our different three articles on pull-ups:

PPS: Wish to study extra? Learn the remainder of the Power Coaching 101 collection:

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Picture Souce: Muscle mass that Transfer the Humerus



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