Primary muscle
back
Equipment
bodyweight
Secondary muscles
arms, core
Grip the bar slightly wider than shoulder width, palms facing away. Start from a dead hang with shoulders active rather than fully relaxed. Pull your elbows down and back, leading with your chest towards the bar. Continue until your chin clears the bar, then lower under control to a full hang. If you cannot yet do one, use a band or the assisted machine, and include slow negatives. Common mistakes: kipping to generate momentum, stopping short of a full hang, and pulling with the arms rather than driving the elbows down.