Muscle groups

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


Set up at the top of the Pull Up with your chin above the bar and your chest pressed out. Hold here with your chin over the bar or even the bar at your chest. Keep your core tight and let your legs hang down as you hold your chin above the bar. Make your back and core really work with this move. Do not let your shoulders start to shrug as you hold. If you start to lose the hold, lower yourself down as slowly as you can and then perform a dead hang for a few extra seconds. If you can’t yet handle your full weight for the hold, lightly touch a foot down to the ground.