Muscle groups

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


Use a box so you can easily set up your position.
Take a shoulder width pronated grip (palms forwards) and flex your elbows so that your chin is above the bar. Actively depress & retract your scapula (Drive your shoulder blades down & together), while pushing your chest up and forward, creating an arch shape in your upper back.

Keep your legs together, core braced and whole body tight.

Hold for time.

Movement Group


Required Equipment

Pull-Up Bar