Start by hanging from a pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart.
Engage your core and use a swinging motion to generate momentum.
As you swing forward, pull your chest towards the bar, using your lats and biceps to initiate the movement.
Continue the upward motion until your chest reaches the bar, then transition into a dip position by pushing down on the bar and extending your arms.
Lower yourself back down to the starting position by bending your arms and controlling the descent.
Repeat for the desired number of repetitions.
Activation
Lats
PrimarySets
3–5
Reps
8–12
Rest
60s