Muscles trained: Upper back, biceps
Secure a bar 3-4 feet above the floor in a squat rack or cage. Lie under the bar and grab it with a shoulder-width, supinated grip. Hang at arm's length from the bar with your body in a straight line from your ankles to your shoulders. Keep your body rigid and pull your chest to the bar. Pause and then lower yourself back to the starting position. You can make this exercise more challenging by placing your feet on a bench instead of the floor.
Muscles trained: Upper back, biceps
Set an empty bar on the highest supports of a rack or cage. Next, bend your knees and hang from the bar using a supinated, shoulder-width grip. Cross your feet behind you and pull yourself up as high as you can-your chin should go over the bar. Pause, then lower yourself until your arms are almost completely straight.
Muscles trained: Upper back, biceps
Secure a bar 3-4 feet above the floor in a squat rack or cage. Lie under the bar and grab it with a shoulder-width, pronated grip. Hang at arm's length from the bar with your body in a straight line from your ankles to your shoulders. Keep your body rigid and pull your chest to the bar. Pause, then lower yourself back to the starting position. You can make this exercise more challenging by placing your feet on a bench instead of the floor.
Muscles trained: Upper back, biceps, brachioradialis
Set an empty bar on the highest supports of a rack or cage. Next, bend your knees and hang from the bar using a pronated shoulder-width grip. Cross your feel behind you and pull yourself up as high as you can-your chin should go over the bar. Pause, then lower yourself until your arms are almost completely straight.