Muscle groups

Back, Trapezius, Forearm


Hang from the bar, with a pronated grip (palms facing forwards), hands about shoulder width apart, arms straight. Your whole body shoulder be engaged, brace your core, squeeze your glutes. Actively pull your shoulders away from your ears, depressing your scapula. Pull as high as you can while maintaining straight arms. Pause at the top - Squeeze. Lower with control, fully relaxing the scapula at the bottom. Repeat for repetitions.