Muscle groups

Forearm, Shoulders, Chest, Triceps, Back


Start by holding pull-up bar with hands a bit wider than your shoulders while standing on the ground. The higher pull-up bar is from the ground the harder it will be to do this exercise. Make an explosive jump and 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.