Strength exercise

Pull-up

How to do it

Hang from a pull up bar with an overhand grip, hands set slightly wider than shoulder width, arms fully locked out.
Engage the core and depress the shoulder blades down away from the ears before starting each rep from this dead hang.
Pull the body up over about 2 counts, driving the elbows down and back and leading with the lats until the chin clears the bar.
Squeeze the lats and biceps hard for a full second at the top of the movement.
Lower back down over a slower 3 count to a complete dead hang, letting the arms extend fully and the shoulder blades reset.
Repeat every rep from a full dead hang instead of using a partial bounce at the bottom to start the next pull.

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