Muscle groups

Back, Biceps, Latissimus


Take a pronated (overhand) grip, hands slightly wider than shoulder width apart, position yourself underneath the bar. Start with your arms full extended, Shoulders depressed (down, away from your ears). Hollow position (PPT / Tuck Tailbone, Core engaged) Forming a straight line head to heels. Maintain this position throughout. Begin by retracting the scapula (Flexing your shoulder blades together) Engaging your mid back, before flexing your elbows and pull yourself to the bar. Pause at the top, with your chest at the bar, before extending your arms and returning to the start. Repeat for repetitions. Be sure to initiate each rep with your scapula and not your arms. Maintain total body tension, and hollow position during the movement, don’t allow your back to arch.