FitCi
Step-by-step
- Hang from the bar at shoulder width and build a slight front-to-back swing
- Pull explosively to bring your chest above bar level
- At the top of the pull, quickly roll your elbows over the bar for the transition
- With your chest over the bar, lock out your arms as in a dip
- Reverse the phases to come down under control
Coaching tip
Using a false grip (wrist over the bar) makes the transition phase much easier.
Caution
Skip this move or ask a professional first if you have pain or an injury in: shoulder, elbow, wrist. FitCi filters it out of your program automatically based on the injuries in your profile.
More back exercises
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