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Technique

  1. Hang from a bar with a pronated grip, arms straight.
  2. Pull your body up and over the bar by piking at the hips and swinging the legs upward.
  3. Continue rotating until your hips rest on top of the bar and your arms are straight, supporting your weight in a front support position.
  4. Reverse the motion to lower back to the hanging position.

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Form tips

  • Control the motion slowly, especially on the way down.
Risks
  • Avoid rushing the rotation; lack of control at the top can cause you to fall forward.

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Muscles

Strength

Primary

  • Biceps
  • Forearms
  • Back
  • Serratus anterior
  • Chest
  • Biceps brachii (short head)
  • Brachialis
  • Brachioradialis
  • Lower trapezius
  • Serratus anterior
  • Latissimus dorsi
  • Pectoralis minor
  • Rhomboid major
  • Middle trapezius
  • Teres major

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Equipment

Pullup bar
Pullup bar

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Appears in

Other disciplines
Joint movements
Elbowflexion
Shoulderdepressionretraction
trains stretches

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Regressions

e085

Pullup

Intermediate
e0hv

Neutral grip pullup

Intermediate
e0hw

Chinup

Intermediate
e11t

Rings pullup

Intermediate
e0dt

Chest-to-bar pullup

Intermediate
e0qh

Behind-the-neck pullup

Intermediate
e0qg

Close grip pullup

Intermediate
e060

Kip clap pullup

Intermediate
e0u3

Commando pullup

Intermediate
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