How to do it
Pull your elbows down toward your front ribs on each rep.
- 1
Attach the desired weight to a dip belt and secure it around your waist.
- 2
Grip the special bar with palms facing towards you, shoulder-width apart.
- 3
Hang with your arms fully extended.
- 4
Pull yourself up by flexing the elbows and squeezing your shoulder blades together until your chin is above the bar.
- 5
Lower yourself back to the starting position in a controlled manner.
- 6
Repeat for the desired number of repetitions.
Expert tip
Keep your core engaged and avoid swinging to maintain proper form and target the intended muscles.
Common mistakes
- ✕Shrugging the shoulders up at the bottom hang
- ✕Failing to bring the chin above the bar
- ✕Dropping rapidly through the lowering phase