How to Do It
- Hang from a pull-up bar with your palms facing towards you and your hands shoulder-width apart.
- Engage your core and pull your body up towards the bar, leading with your chest.
- Continue pulling until your chin is above the bar.
- Pause for a moment at the top, then slowly lower your body back down to the starting position.
- Repeat for the desired number of repetitions.
Range of Motion
Full dead hang to chin above the bar.
Common Mistakes to Avoid
- ×Using momentum or kipping to get up
- ×Not lowering all the way down (half reps)
- ×Flaring the elbows outward
Prescription
3Sets
10-15Reps
Rest interval60-90 sec
Goal
Build the biceps and lats with a supinated grip pull
Body Part
BackEquipment
Body Weight
Muscles Worked
PrimaryLats
Secondary
BicepsForearms
