An unassisted bodyweight pull on a horizontal bar with the palms facing the body and hands approximately shoulder-width apart. The body rises from a near-straight-arm hang until the chin reaches bar level, combining shoulder movement with elbow flexion to train the back and arm flexors.
Grasp the bar with palms facing you and hands approximately shoulder-width apart.
Hang with feet clear of the floor, ankles crossed and elbows nearly straight.
Pull your body upward by bending both elbows, with the arms following a relatively tucked path.
Reach chin-to-bar height without craning your neck or kicking the legs.
Lower under control to the same near-straight-arm hang.
Use the demonstrated underhand grip rather than a wider, elbows-out variation.
Keep the trunk steady and avoid swinging into the next repetition.
Exhale on the pull and inhale on the return.
End the set before momentum replaces the controlled pulling action.
Kipping or kicking to raise the body.
Reaching with the chin while the body remains below the intended endpoint.
Dropping abruptly into the bottom position.
Widening the grip and flaring the upper arms into a different variation.
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