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 overhand grip, hands positioned slightly closer than shoulder-width apart.
Hang from the bar with your arms fully extended and feet off the ground.
Engage your core and pull your chin towards the bar, leading with your elbows and squeezing your shoulder blades together.
Lower yourself back down to the starting position in a controlled manner, then 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
