Let’s Train

Works

• Forearm and grip · wrist and finger flexors
• Sides of the back · latissimus dorsi
• Upper back · trapezius and rhomboids

Needs

Pull-up bar

Setup

Stand under the bar on a step if you need one. Hold the bar with both hands, shoulder-width apart, palms facing away.

Steps

1. Lift your feet so you hang with straight arms.
2. Let your body be long and still.
3. Hold for the time you chose.
4. Put your feet down before your grip gives way.

Breathing

Breathe slowly and evenly. Do not hold your breath.

Where you feel it

In your hands and forearms, and a stretch along the sides of your back.

Common mistakes

• Swinging the legs.
• Dropping off the bar instead of stepping down.

When to stop