Starting Position: Hang from a pull-up bar/handles with a neutral grip (palms facing each other) or an underhand grip (palms facing the body).
Procedure: Keeping your legs still and initiating with your shoulder blades, pull your chest to the bar and hold for the prescribed time; lower yourself to the halfway point and hold, then 3/4 down and hold. Lower yourself to the starting position and continue for the prescribed repetitions.
Coaching Key: Straighten your arms completely at the end of the rep; at the top, think about driving your elbows back and down.
Feel it: Working your back and arms.
