Technique
Hang from a pull-up bar with an underhand grip, hands shoulder-width apart. Pull your body up until your chin clears the bar, keeping your core engaged and avoiding swinging. Lower back to starting position with control.
A compound upper body exercise that targets the biceps, back, and shoulders through controlled pulling movements using an underhand grip to improve upper body strength.
Hang from a pull-up bar with an underhand grip, hands shoulder-width apart. Pull your body up until your chin clears the bar, keeping your core engaged and avoiding swinging. Lower back to starting position with control.
Begin hanging from a pull-up bar with an underhand grip, hands shoulder-width apart, arms fully extended.
Return to the starting position with arms fully extended, maintaining control throughout the movement.
Pull chin over bar, keep core engaged, control the movement, avoid swinging
Swinging, not going full range of motion, not engaging core, using momentum
Add weight, perform variations, increase reps, or try different grips.
Use assistance bands, perform negative reps, or practice dead hangs first.
Maintain proper form to avoid shoulder and elbow strain. Stop if you experience pain in the shoulders, elbows, or wrists. Keep your core engaged throughout the movement.