Target Muscles
| Basic Muscle Groups |
|---|
| Lower-back (Main Target) |
| Upper-back (Main Target) |
| Advanced Muscle Groups |
|---|
| Erector-spinae (Main Target) |
| Latissimus-dorsi (Main Target) |
Difficulty
Steps
Grip a pull-up bar with an underhand grip, hands positioned slightly wider than shoulder-width apart.
Jump or use assistance to pull your chin above the bar, then hold this position (isometric phase) for a few seconds.
Slowly lower yourself down until your arms are fully extended (negative phase), resisting gravity as much as possible.
Repeat for the desired number of repetitions.
Benefits
Strengthens the muscles of the upper back, including the latissimus dorsi and trapezius.
Targets the biceps as secondary muscles.
Improves grip strength and overall upper body endurance.
Equipments
