How to do it
Drive your elbows toward your hips to initiate the pull.
- 1
Attach a weight to your body using a belt or hold a dumbbell between your feet.
- 2
Grip the special bar with your palms facing towards you, shoulder-width apart.
- 3
Hang fully extended from the bar.
- 4
Pull yourself up until your chin is over the bar, focusing on using your lats.
- 5
Lower yourself back down to the full hang position with control.
- 6
Repeat for the desired number of repetitions.
Expert tip
Keep your movements controlled, especially on the descent, to maximize muscle engagement and prevent injury.
Common mistakes
- ✕Kipping with the legs for upward momentum
- ✕Swinging the torso forward and backward
- ✕Partial reps stopping below chin height