Muscle groups

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


Step up on the box or find a bar that is approximately your height. Grab pull up bar with your arms a bit wider than your shoulders.

Jump off and 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.

Movement Group


Required Equipment

Pull-Up Bar

Progressions And Regressions