HOW: Grab onto the pull-up bar with a grip slightly wider than shoulder width. Pull your shoulder blades down (depress) before you lift your legs off the bench to move into the hang position. Hold for the prescribed time.
FEEL: You will feel your lower traps and lats in the back working. You will also feel the muscles in your forearms activate to maintain a strong grip.
COMPENSATION: Do not use a hook grip (thumb in between ring and middle finger). Avoid losing the shoulder blade's depressed position by sinking into a passive dead hang.
