FitCi
Step-by-step
- Attach a plate to a dip belt or squeeze a dumbbell between your legs
- Grip the bar slightly wider than shoulder width and start from a dead hang
- Depress and squeeze your shoulder blades, then pull your chest toward the bar
- Once your chin passes the bar, hold the top for one second
- Lower to a full hang under control without swinging
Coaching tip
You should be able to do 10-12 clean pull-ups before adding weight; never sacrifice form for load.
Caution
Skip this move or ask a professional first if you have pain or an injury in: shoulder, elbow. FitCi filters it out of your program automatically based on the injuries in your profile.
More back exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.