Muscle Groups:
- Latissimus dorsi, trapezius, rhomboids, biceps
Equipment: A bar to hang from.
How to Perform:
- Grab the bar with hands outside of shoulder width, palms facing away from the body.
- Start from a dead hang (arms fully extended, hanging at the bottom)
- Pull on the bar to elevate body to a maximum allowable height, ideally the head is fully above the bar. Focus on squeezing shoulder blades together and keeping elbows out to the sides.
- Slowly allow body to lower back to starting position.
Modifications:
- To simplify – bring a box under the bar that is tall enough to start the exercise with chin close to the bar when standing. Begin in this position and allow yourself to fall to the bottom position as slowly as possible. This is the eccentric part of the exercise that will help strengthen the back and biceps until you are able to do the full exercise.
Use an assisted pull-up machine - To add difficulty – add weight by wearing a weight belt
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