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Abdominal / Biceps / Forearms / Lats / Middle Back / Shoulders / Traps / Triceps
Grip a pull up bar or rings with a false grip. The base of your elbows should be on the bar or ring.
Begin to initiate a standard pull up.
As you reach the top position of a pull up, begin to push yourself towards the bar/rings and try to place them underneath your armpits as you roll your shoulders forward.
Extend through the elbow while keeping in full control of the motion. Your arms should be perpendicular to the floor as you are at the top.
Slowly begin to lower yourself to the ground.
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Version 2.1.0 2019