How to do it
Squeeze the bar hard and imagine bending it downward.
- 1
Grip a pull-up bar with hands about shoulder-width apart, palms facing away from you.
- 2
Hang with your arms fully extended and legs crossed at the ankles.
- 3
Pull yourself up until your chin is above the bar, focusing on using your lats.
- 4
Lower yourself back down with control to the starting position.
- 5
Repeat for the desired number of repetitions.
Expert tip
Lead with your chest and squeeze your shoulder blades together to maximize lat engagement.
Common mistakes
- ✕Kipping upward with a hip swing
- ✕Lowering only halfway before the next rep
- ✕Cranking the neck to clear the bar