Description
Underhand pull with a strong biceps emphasis.
01 · Setup
Set up the movement
- Keep your shoulders down and chest open.
- Use a stable underhand grip with aligned wrists.
- Keep your body braced without swinging.
- Brace firmly to keep your body in a stable line.
02 · Execution
Perform the rep
- Pull while keeping your elbows directed downward.
- Contract firmly at the top without losing posture.
- Lower slowly into the full stretch.
Technique cue
Pull with your elbows and control the stretch at the bottom.
Common mistakes- using trunk momentum
- using a partial range
- lowering without control
- raising the shoulders
- losing trunk tension at the end of the set
Safety notes
Risks of poor execution
- Forceful pulling with momentum can overload the elbows and shoulders.