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 the top of your shoulders is leveled with the Pull Up Bar. Maintain that position for the required amount of time.
Slowly descend into a dead hang and let go of the bar to complete a set.
Progressions And Regressions