Muscle groups

Back, Triceps, Chest, Shoulders, Trapezius, Forearm, Latissimus

Description

From the hanging position on the bar, arch your back, taking your legs back. Then make an explosive pull to chest level. 'Roll' your chest over the bar as a transition from a pull-up to a dip. Press your hands down and drive your body upwards (the dip) While lowering down, it is important to catch a pulse for the next rep, for this the body needs to be left in suspense