Muscle groups

Back, Chest, Core, Shoulders, Trapezius, Forearm, Latissimus


Get into a deadhang position while hanging from a pull-up bar – elbows locked and shoulders packed down. Raise your knees so that your thighs are roughly parallel with the ground. Then lock your knees and point your toes so that your legs are extended straight in front of you. Maintain this L-Sit position while performing your pull-ups – making sure to use proper pull-up technique. Exhale forcefully and begin to pull yourself up to the bar until your arms are fully flexed – elbows beside your ribs and chin at or above the bar. Pause for a moment before slowly lowering yourself down until you reach full elbow lock – inhaling as you descend.