Hang onto a bar with your palms facing away from you. Get to the top of a pull up position either by pulling yourself up, jumping up, using a box, or however else. Hold yourself at this top position for the set amount of time. Visualize yourself pulling your chest to the bar instead of just trying to get your chin over. Control yourself back down to the active hang position and then repeat.

Shoulders, Mid Back, Biceps, Lats

Overhead Pull