How to do it
Initiate each rep by pulling your shoulder blades down.
- 1
Grab the bar with a shoulder-width, underhand grip.
- 2
Hang from the bar with your arms fully extended.
- 3
Pull yourself up by squeezing your lats and biceps until your chin is above 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 keep your body as straight as possible throughout the movement to maximize lat engagement and prevent swinging.
Common mistakes
- ✕Not clearing the chin above the bar
- ✕Letting the elbows flare outward
- ✕Dropping rapidly from the top without control