How to do it
Set your shoulder blades down and back before initiating the upward pull.
- 1
Grab a pull-up bar with an underhand grip, hands shoulder-width apart.
- 2
Hang with your arms fully extended and your legs crossed behind you.
- 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 full hang position.
- 5
Repeat for the desired number of repetitions.
Expert tip
Engage your core throughout the exercise to stabilize your body and prevent swinging.
Common mistakes
- ✕Dropping down rapidly from the top position
- ✕Stopping short of a full dead hang
- ✕Pulling primarily with the biceps