This exercise involves hanging from a pull-up bar with an overhand grip and pulling your body up towards the bar while simultaneously shifting your weight to one side and extending the other arm out to the side. It primarily targets the back and biceps muscles.
Type
Strength
Equipment
Pull-up Bar
Difficulty
Intermediate
Key Benefits
- Targets multiple muscle groups including the back, shoulders, and arms
- Improves grip strength and overall upper body strength
- Increases range of motion and flexibility in the shoulders
- Challenges and improves balance and stability
- Can be modified for different fitness levels and goals
Execution Protocol
- Find a sturdy horizontal bar that can support your weight.
- Stand underneath the bar and grip it with one hand, placing your palm facing away from you and your fingers wrapped around the top of the bar.
- Extend your other arm out to the side, keeping it straight and parallel to the ground.
- Engage your core and pull yourself up towards the bar using only the arm that is gripping the bar.
- As you pull yourself up, move your non-gripping arm towards the bar and use it for support as needed.
- Lower yourself back down to the starting position with control.
- Repeat for the desired number of repetitions, then switch arms and repeat the exercise on the other side.
FRONT VIEW
BACK VIEW
Biceps
Primary
Back
Primary
Traps
Primary
Forearms
Primary