This exercise involves hanging from a pull-up bar with an overhand grip and pulling your body up towards the bar while simultaneously shifting your weight to one side and extending the other arm out to the side. It primarily targets the back and biceps muscles.
Step by step guide:
- Find a sturdy horizontal bar that can support your weight.
- Stand underneath the bar and grip it with one hand, placing your palm facing away from you and your fingers wrapped around the top of the bar.
- Extend your other arm out to the side, keeping it straight and parallel to the ground.
- Engage your core and pull yourself up towards the bar using only the arm that is gripping the bar.
- As you pull yourself up, move your non-gripping arm towards the bar and use it for support as needed.
- Lower yourself back down to the starting position with control.
- Repeat for the desired number of repetitions, then switch arms and repeat the exercise on the other side.
Tips
Maintain control throughout the movement and avoid swinging. This exercise requires strength and stability, so it’s important to keep your core engaged and focus on using your back and biceps muscles to lift your body. If you are a beginner, you can start with an assisted pull-up to build the necessary strength.
Benefits
This exercise targets multiple muscle groups, including the back, shoulders, and arms. It improves grip strength and overall upper body strength. It increases range of motion and flexibility in the shoulders. It challenges and improves balance and stability. The exercise can be modified to suit different fitness levels and goals.
Prevention
It is important not to force the movement or compromise technique, as this could increase the risk of injury to the shoulders or back. Ensure you warm up adequately before performing this exercise and maintain proper form throughout the movement. If you experience pain or discomfort, stop the exercise and reassess your technique.
