A compound exercise that primarily works the lats, biceps, and middle back.
- +Works on back, shoulders and biceps
- +Helps improve upper body strength and grip strength
- +Bodyweight exercise
- –Can be challenging for beginners
- –Requires proper form to avoid injury
This exercise targets:
Upper Back
Lats
Traps
–
Biceps
Shoulders
Rear Delts
Rotator Cuff
Ratios are approximate and can vary depending on form and technique.
How to perform
- Grab a bar with palms facing you, about shoulder-width
- Hang with straight arms; squeeze your core and glutes, legs still
- Pull shoulder blades down and back to set your shoulders
- Drive elbows down toward your ribs to lift your chest
- Pull until your chin clears the bar without craning your neck
- Pause briefly at the top
- Lower slowly to a full hang with control; avoid swinging or kicking
- Breathe: exhale up, inhale on the way down