Biceps, Forearm, Latissimus
Jump onto a Pull Up bar as if you were going to perform normal Pull Ups.
Engage your back and core muscles and keep your legs straight.
Pull yourself upwards until your upper arms form a 90 degree angle with your forearms. Control your way down to a dead hang to connect multiple reps.
Perform as many reps as needed to complete a set.
Note: Exercise can be done slowly and controlled or very quickly and for high reps if found in a cardio workout.
Progressions And Regressions