How to do it
Engage your shoulder blades by pulling them down before each rep.
- 1
Grab the bar with a close grip, hands about 6 inches apart.
- 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
Keep your elbows close to your body to emphasize bicep involvement and maintain tension on the muscles throughout the exercise.
Common mistakes
- ✕Swinging the legs to kip upward
- ✕Pulling only to eye level at the top
- ✕Dropping rapidly through the descent