Setup
Hang from a pull-up bar with hands slightly wider than shoulder-width, palms facing away from you. Let your arms fully extend while keeping your core tight and shoulders pulled down away from your ears.
How to do it
- Drive your elbows down toward your hips to initiate the pull
- Pull your chest toward the bar while keeping your shoulders back
- Lead with your chest, not your chin
- Lower yourself under control until arms are fully extended
- Squeeze your shoulder blades together at the top
Watch out for
- ✗Kipping or swinging the body to generate momentum instead of pulling with controlled strength
- ✗Shrugging shoulders up toward the ears instead of keeping them pulled down and back
- ✗Only pulling partway up or not fully extending arms at the bottom