How to do it
Squeeze your glutes and cross your ankles to brace the lower body.
- 1
Grab the bar with a supinated grip (palms facing you) at shoulder-width.
- 2
Pull yourself up until your chin is above the bar and hold this position for a set amount of time.
- 3
Slowly lower yourself back down to the full hang position, taking 3-5 seconds to do so.
- 4
Repeat the isometric hold and negative for the desired number of repetitions.
Expert tip
During the isometric hold, focus on keeping your elbows close to your body to maximize bicep and lat engagement.
Common mistakes
- ✕Dropping through the negative phase too fast
- ✕Swinging or kipping to reach the top
- ✕Shrugging the shoulders toward the ears