Muscle groups

Biceps, Shoulders, Trapezius, Forearm, Latissimus


Jump into a Dead Hang on the Pul-Up Bar and hold a strong pronated grip with your hands shoulder width apart.

Engage your back and forearms into an Arch Hang as you start pulling towards the bar.

From there, continue the pulling motion with your arms until your chin has surpassed the bar.

Hold this position for 1-2 seconds before starting to descend slowly into a dead hang to complete a full rep.

Movement Group


Required Equipment

Pull-Up Bar

Progressions And Regressions

Paused Pull Up