Muscles worked
lats, biceps, rhomboids, rear deltoids
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gironda sternum chin
- Body part
- back
- Equipment
- body weight
- Target muscle
- lats
- Muscle group
- biceps
Secondary muscles
How to perform it
- 1
Stand facing a high bar with your feet shoulder-width apart.
- 2
Reach up and grab the bar with an overhand grip, slightly wider than shoulder-width apart.
- 3
Hang from the bar with your arms fully extended and your body straight.
- 4
Engage your lats and biceps to pull your chest up towards the bar, leading with your sternum.
- 5
Pause for a moment at the top, then slowly lower yourself back down to the starting position.
- 6
Repeat for the desired number of repetitions.
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