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
Start by hanging from a pull-up bar with one hand gripping it in a reverse grip (palms facing you) and the other hand extended overhead, gripping the bar with an overhand grip.
Pull your body up towards the hand that is gripping the bar, leading with your elbow and bringing your chin above the bar.
Lower yourself back down to the starting position in a controlled manner, then repeat on the other side.
Continue alternating sides 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
