FitNessieHow to do it
- Hang from the bar with your hands slightly wider than your shoulders and take a false grip, with your wrists flexed and your knuckles over the bar.
- Pull hard and fast, aiming to bring the bar to your chest or stomach.
- At the top of the pull, lean forward and throw your chest and shoulders over the bar.
- Press out of the bottom of a straight-bar dip until your elbows lock out.
- Lower back down the same way, controlling the transition, until you hang with straight arms.
Key cues
- False grip, wrists over the bar
- Pull around the bar, not into it
- Chest and shoulders over the bar
- Body rigid, legs together
- Lock out at the top
Common mistakes
- Pulling straight up into the bar instead of around it
- Treating the pull, transition and dip as three separate steps
- Using a normal pull-up grip instead of a false grip
- Attempting it before you have the pull-up strength
Muscles worked
- Primary
- Chest, lats and triceps
- Secondary
- Biceps, forearms, front delts and rear delts
Equipment
Pull-up bar.