Grip a pull-up bar with a supinated (underhand) grip at shoulder-width apart.
Hang with your arms fully extended and your body in a straight line.
Pull your body upward by bending your elbows and driving them toward your ribs until your chin is over the bar.
Pause briefly at the top, squeezing your lats and biceps.
Lower yourself slowly to the dead-hang position with controlled movement.
Maintain a stable body position without swinging throughout the exercise.
| Level | Sets & Reps | Goal Focus |
|---|---|---|
| Beginner | 3 sets of 4-6 reps or assisted | Form mastery, neural adaptation |
| Intermediate | 4 sets of 6-10 reps | Hypertrophy, moderate loading |
| Advanced | 4 sets of 10-12 reps or weighted | Strength, high intensity/volume |