Online Exercise System

Primary Muscles:

• Biceps
• Latissimus Dorsi

Secondary Muscles:

Body Area:

• Arms

Movement Type:

Equipment:

• Vest
• Weight Plate

Training Category:

• Resistance

Proper Steps:

Begin at a ‘dead-hang’ beneath a pull up bar, gripping it with your palms facing forward, slightly outside shoulder width
Load this movement with either a weighted vest or plate attached to a chain-belt
Without kipping or swinging, pull your chest to the bar by driving your elbows down and back into your back pockets
Lower yourself all the way back into a dead hang with control