Technique
- Hang from a pullup bar with a wide grip.
- Pull yourself halfway up, until your elbows are bent at around 90 degrees and hold for time.
Muscles
Strength
Primary
- Back
- Biceps
- Forearms
- Chest
- Serratus anterior
Secondary
- Shoulders
- Triceps
- Rotator cuff
Individual muscles
Individual muscles
- Latissimus dorsi
- Teres major
- Biceps brachii (short head)
- Brachialis
- Brachioradialis
- Pectoralis major (sternal head)
- Lower trapezius
- Serratus anterior
- Pectoralis minor
- Rhomboid major
- Middle trapezius
Equipment
Appears in
Joint movements
Progressions
Scapula wing
Advanced
View Similar Exercises
View Similar Exercises
Pullup
Intermediate
Half pullup
Intermediate
Chinup
Intermediate
Neutral grip pullup
Intermediate
Bent-arm hang
Novice
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