Starting Position: Hang from a pull-up bar/handles with the arms fully extended and hands in a pronated grip (palms facing each away).
Procedure: Pull your chest to the bar by keeping your legs still and initiating with your shoulder blades and holding for the prescribed time. Lower yourself to the half-way point and hold, then 3/4 down and hold. Fully extend the arms 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.
