Hang onto a bar with your palms facing away from you. Start in a active hang position, (arms and body fully extended, as long as you can be). Explosively pull yourself up towards the bar (as fast as you can with control). Pull your chest (or ribs/belly button if you have lots of power) into the bar. Control yourself back down to the active hang position and then repeat.

Shoulders, Mid Back, Biceps, Lats

Overhead Pull