Instructions

1. Using a reverse grip, grasp the pull up bar about shoulder width apart
2. Pull your chin above the bar, maintain tension in your arms and back and hold for the required amount of time
3. In a controlled manner, lower yourself to a dead hang, maintain tension in your scapular muscles as you hang and hold for the required amount of time
4. Repeat the for required number of reps

Key points

• At the top position, remember to keep your elbows in tight close to your sides, do not flare them out to the side
• In the dead hang, maintain tension in your arms, do not hyper extend your elbow