Grab a pull-up bar with an underhand grip (palms facing you), hands
approximately shoulder-width apart. Hang fully extended from the bar, shoulders
packed down. Brace your trunk.
initiate the movement by pulling your elbows down toward your ribs
pull your body up until your chin clears the bar
squeeze your lats and biceps at the top position
lower yourself with control, fully extending your arms
maintain tension throughout the movement
When you get stronger, add weight with a belt. When the weight gets heavy, use
momentum to get up, focusing on controlled negatives to maximize the stretch
stimulus.
Purpose
excellent upper body pulling movement
great bicep and lat builder
high tension in muscles when fully stretched
Execution
Grab a pull-up bar with an underhand grip (palms facing you), hands
approximately shoulder-width apart. Hang fully extended from the bar, shoulders
packed down. Brace your trunk.
initiate the movement by pulling your elbows down toward your ribs
pull your body up until your chin clears the bar
squeeze your lats and biceps at the top position
lower yourself with control, fully extending your arms
maintain tension throughout the movement
When you get stronger, add weight with a belt. When the weight gets heavy, use
momentum to get up, focusing on controlled negatives to maximize the stretch
stimulus.