Pull ups/ Hanging Negatives
In this video I have put a Smith Machine on the highest setting, but you can use any kind of pull up bar or rig.
For chin ups, you will use an underhand grip, for pull ups, use an overhand grip. You can do these by starting from a dead hang, with your arms locked out, then pull yourself up so your chin makes it over the bar. For hanging negatives, you will jump up so your chin makes it over the bar and you lower yourself down as slowly as possible. And then for jumping pull ups/ chin ups jump your chin over the bar.
Pull ups and hanging negatives increase mid-back, arm and lat strength.
P.S. Do you like this video and want more like them?