How to do it
Pause for one second at the top with your chest near the bar.
- 1
Sit on the ground under a low bar or rings set to about chest height.
- 2
Grab the bar with an underhand grip, hands shoulder-width apart.
- 3
Lean back slightly, keeping your feet flat on the ground in front of you.
- 4
Pull your chest towards the bar by bending your elbows and squeezing your shoulder blades together.
- 5
Slowly extend your arms to lower yourself back to the starting position.
- 6
Repeat for the desired number of reps.
Expert tip
Keep your elbows close to your body and focus on pulling with your back muscles rather than just your arms.
Common mistakes
- ✕Using leg drive to assist the pull
- ✕Hips sagging toward the floor
- ✕Shrugging shoulders toward the ears