Strength exercise

Explosive Pull-up

How to do it

Grip the bar with an overhand grip slightly wider than shoulder width and hang with arms fully extended.
Brace the core and keep the legs still, avoiding any leg swing or kip to generate momentum.
Pull as fast and forcefully as possible, driving the elbows down and back so the chest rises toward the bar quickly.
Finish the pull with the biceps at the top, pausing briefly with the chin clear of the bar.
Exhale on the explosive pull, then inhale as you lower back down slowly and under control.
Reset to a completely still hang between reps so each pull starts from a dead stop rather than a bounce.

Latissimus DorsiLarge back muscle responsible for shoulder extension, adduction, and internal rotation. All Latissimus Dorsi exercises

BicepsMuscles located in the upper arm, primarily responsible for flexing the elbow. All Biceps exercises