
Preparation
For this exercise you need a horizontal bar, rafter or similar structure where you can hang with straight arms and legs and the back of the hands facing you
Start Position
Hanging from the bar or rafter with the back of the hands facing you and wider than shoulder width. Tighten the grip on the bar
2‹Þ
Pull the shoulder blades back and down
Static Position
Pull the shoulder blades back and down. Hold this position
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Hold the end position for the planned duration
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Release the shoulder blades to let the body down
Repeat
Back to the start position. Repeat for the planned number of times
Purpose
Strengthen the upper body especially the trapezius and latissimus back muscles. Grip strength. Preparation for pull-up moves
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