The Benefits - To develop the wider upper back and full sweep in the lats. This will stress the back in its totality and requires a lot of power, because your upper body remain at statical during the entire progess.

Execution - Take hold of the pull-up bar with an overhand grip, wider than shoulder widht. Hang from the bar in position, then pull yourself up, withour cheating with your body. For a complete contraction, try to touch the top of your chest to the bar. At the top of the movement, hold for a brief moment (contract your back muscles), then lower yourself back to the starting position.

Tips - To make the movement more progressive, you can use an extra weight using a weighted belt. Try to avoid cheating with your body and let your back muscles do the work. By lowering yourself calmy, you avert your body from swinging. Keep yourself under control throughout the movement. To add more stress to you biceps, try to keep your hands closer with an underhand grib.