The hardest honest measure of relative upper-body strength, and the best biceps builder there is.
How To
Hang from the bar with an underhand grip at shoulder width and arms fully extended.
Set your shoulders by pulling your blades down before your elbows bend.
Pull until your collarbone reaches the bar, keeping your ribs down and legs still.
Lower all the way to a full hang under control — no dropping off the bar.
Watch Out
Once the legs swing the set is over. Switch to assisted reps instead.
Chest to bar is the standard; partial reps train a partial range.
The bottom stretch is where the lats do their most useful work.
Coaching
Can't do one yet? Do slow 5-second lowerings from the top three times a week.
Add load with a belt once you can complete eight clean reps.
Keep total weekly volume modest — elbows complain before lats do.
Swap It Out
Same job, different equipment or difficulty. Any of these can replace the movement above.
Back · Cable
Back · Barbell
Biceps · Dumbbell