Hang from a pull-up bar with an overhand grip, palms facing away from you.
Engage your core and pull your shoulder blades down and back.
Keeping your body straight, lift your legs up until they are parallel to the ground.
Hold this position for as long as you can, aiming for 10-20 seconds.
Slowly lower your legs back down to the starting position.
Repeat for the desired number of repetitions.
Activation
Upper back
PrimarySets
3–5
Reps
8–12
Rest
60s