Biceps, Forearm, Latissimus
Jump with a pronated hold straight into a halfway Pull Up position on the bar. Engage your core and back muscles and keep your legs straight.
Pull from half height (arms at 90 degrees) until your chin goes avobe the bar. Descend until you reach the starting height to connect multiple reps.
Perform the required reps and control your descent into a deadhang to complete a set.
Note: Exercise can be done slowly and controlled or very quickly and for high reps if found in a cardio workout.
Progressions And Regressions