A bodyweight exercise that primarily targets the back muscles and secondarily the biceps and shoulders.
- +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 sturdy bar slightly wider than shoulders, palms facing away
- Hang with straight arms, feet off the floor, squeeze glutes and core
- Pull shoulders down and back first to set your lats
- Drive elbows toward your ribs; bring your chest toward the bar
- Keep your neck neutral; no craning. Aim chin over the bar
- Lower slowly to a full hang with control each rep
- Breathe out on the way up, in on the way down
- Avoid swinging or kicking; use smooth, strict reps