How to do it
Grip the handles firmly with thumbs wrapped for the entire set.
- 1
Position yourself inside a dip cage with a neutral grip (palms facing each other) on the special bar.
- 2
Hang with your arms fully extended, shoulders down and back.
- 3
Exhale as you pull yourself up until your chin is over the bar, focusing on using your lats.
- 4
Hold the top position briefly, then inhale as you lower yourself back to the starting position with control.
- 5
Repeat for the desired number of repetitions.
Expert tip
Engage your core and maintain a slight bend in your elbows throughout the movement to protect your joints and increase muscle engagement.
Common mistakes
- ✕Kipping with the legs to drive upward
- ✕Shrugging the shoulders at the bottom
- ✕Stopping short of chin-over-bar height