A scaled version of the single ring pull-up. This teaches the ability to maintain tension throughout the range of motion. The isometric contractions will build functional strength that can be applied effectively to other pulling exercises over time.
Cues:
- Start with a supinated grip and jump to the top position with your chin touching the top of the ring
- Keep the scaps retracted and depressed the entire range of motion into the last position
- Position 1 – Chin to top of ring
- Position 2 – Chin level with bottom of ring
- Position 3 – Elbows bent to 90 degrees
- Position 4 – Elbows straight and scaps held in tight active arch hang
- Lower to passive hang then climb back up to begin next rep
Mistakes:
- Failure to engage the scaps properly
- Failing to stop at specified positions for the prescribed amount of time
