How to do it
Drive your working elbow down and back to pull your chest to the bar.
- 1
Grip the special bar with one hand close to the center and the other hand extended out to the side.
- 2
Pull yourself up towards the hand that is closer to the center, keeping the other arm straight.
- 3
Lower yourself back down with control to the starting position.
- 4
Repeat for the desired number of repetitions before switching sides.
Expert tip
Focus on maintaining a strong core and avoid swinging to ensure that the movement is controlled and the targeted muscles are effectively engaged.
Common mistakes
- ✕Bending the straight stabilizing arm
- ✕Letting the working shoulder collapse down
- ✕Gripping with both hands near the center