Exercise Instructions:

  1. Either take a neutral-grip (palms face in) or an underhand-grip (palms face you). Both will engage your biceps a lot, but a neutral-grip will engage your forearms more.
  2. Let your body hang down, but keep the muscles of your back engaged. Don’t just hang in a dead swing.
  3. Pull yourself up by squeezing everything. This is not just a biceps exercise. If we try to perform this without fully engaging our entire body, we’ll create energy leaks, and the move will be harder to do.

Muscles Worked:

Biceps, lats, middle back, forearms.