FitNessieHow to do it
- Fit the weight to a dip belt at your waist.
- Grip the bar slightly wider than your shoulders and hang with your arms straight, feet off the floor.
- Brace your glutes and core, then pull until your chin is about even with the bar or over it.
- Lower under control to a full hang.
Key cues
- Hang freely, grip tight
- Grip a little wider than shoulders
- Chin to the bar
- Slow lowering
Common mistakes
- Letting the weight swing
- Cutting the range short above the bar
- Dropping into the hang instead of lowering
- Starting each rep from bent arms
Muscles worked
- Primary
- Lats
- Secondary
- Biceps, rear delts and forearms
Equipment
Pull-up bar, dip belt and weight plate.
