Arched Pull Up

This pull-up variation places greater emphasis on the upper back and can be a little easier to achieve than Hollow Body Pull-Ups.

  1. Use a bar that you can hang from without your feet touching the ground.
  2. Grip the bar at about shoulder width with a thumb-less pull-up grip.
  3. Activate your shoulders as in the Scapular Pull-Up described above.
  4. Look up towards the bar and lean backwards allowing your back to arch. Tense your glutes and hamstrings.
  5. Inhale just before you begin to pull.
  6. Aim to pull your chest to the bar. The angle of pull should be similar to a Body Weight Row.
  7. Pause briefly in the top position, exhale and squeeze your arms down and back.
  8. Descend with control back to the dead hang position.