How to do it
Squeeze your shoulder blades together at the start of each upward pull.
- 1
Approach the special bar and grasp it with a neutral grip (palms facing each other).
- 2
Hang from the bar with your arms fully extended.
- 3
Pull yourself up by squeezing your lats until your chin is level with the bar.
- 4
Slowly lower yourself back to the starting position with control.
- 5
Repeat for the desired number of repetitions.
Expert tip
Engage your core and avoid swinging to maintain proper form and maximize muscle engagement.
Common mistakes
- ✕Dropping down too fast from the top
- ✕Failing to pull the chin above the bar