Pulling in supination on a single ring makes it easy to isolate pulling mechanics and prevents a clear definition of a pull-up with the contact at the top of each rep.
Cues:
- Start with a supinated grip and a full passive hang
- Initiate the pull by pulling the depressing and retracting the scaps (chest up first)
- Pull with the arms until your chin contacts the top of the ring
- Lower with active scaps until the arms are straight (chest up)
- Pause with chest up and arms straight in an active arch
- Lower to full hang before initiating the next rep
Mistakes:
- Pulling with arms without engaging the scaps properly
- Not touching ring at the top
- Reaching up with the chin and neck. The head should stay neutral and pulling should be done with the arms.
- Failing to pause in active scap position before lowering to full hang
- Failing to lower to full hang each rep
