Purpose

(1) To work the back muscles. (2) Wide the lower lats. (3) Develop the serratus.

Execution

(1) Grab the chin - up bar with a close grip, underhand grip.

(2) Pull yourself up until your chest touches your hands.

(3) As your chest touches your hands, hold for a one second count, and lower yourself to starting position.

Tips

(1) Keep your back stabilized by keeping your feet in place.

(2) Lower yourself down slowly to emphasis the negative.

(3) Lean your head slightly back so your chest touches your hands.