For: 1 Minute REST: 1 Minute Secure a bar at hip height on a Smith machine or power rack. Grab the bar with an overhand grip, palms facing away from you. Hang with your arms completely straight and your hands positioned directly above your shoulders. Keep your legs straight (harder) or pull your feet closer to your body (easier).
Start the movement by pulling your shoulder blades back, then continue the pull with your arms to lift your chest to the bar. Try to keep your wrists straight—don’t let them curl—the entire time.
Pause, then slowly lower your body back to the starting position. That’s 1 rep.