How to do it
Take two seconds on the way down to keep tension on the lats.
- 1
Attach a weight to your body using a belt or hold it between your legs.
- 2
Grip the pull-up bar with palms facing away from you.
- 3
Pull yourself up until your chin is above the bar.
- 4
Lower yourself back down with control to the starting position.
- 5
Repeat for the desired number of repetitions.
Expert tip
Engage your lats by pulling your elbows down and back, and avoid swinging or kicking to get over the bar.
Common mistakes
- ✕Shrugging the shoulders up toward the ears
- ✕Stopping short of full elbow extension
- ✕Letting the weight swing between the legs