Setup
Hang from a pull-up bar with palms facing toward you, hands shoulder-width apart. Start with arms fully extended, shoulders engaged, and feet off the ground with knees slightly bent.
How to do it
- Pull your elbows down toward your hips while driving your chest toward the bar
- Lead with your chest and keep your core tight throughout the movement
- Pull until your chin clears the bar at the top position
- Lower yourself with control until arms are fully extended
- Squeeze your shoulder blades together as you pull up
Watch out for
- ✗Kicking or swinging the legs to generate momentum instead of using controlled pulling strength
- ✗Stopping the descent before reaching full arm extension, reducing range of motion
- ✗Letting the shoulders shrug up toward the ears instead of keeping them pulled down and back