A multi-joint exercise & concentric exercise, using bodyweight, hanging from a (horizontal) bar with a pronated grip.
Considered a middle-back exercise, with the following muscle groups:
- targeted: lats and traps
- secondary: deltoids (posterior deltoid) and forearms (forearm extensors)
Level: intermediate.
Exercise grading: A (not S because of the resistance curve: easy at the bottom, hard at the top).
It should be noted that if this bodyweight exercise is too difficult, it is possible to build up strength with a pronated pull-down.
Not to be confused with chin-up.
Execution technique videos
Animation
man (above)
Live Action
