Dead Hang

Reach up and grab a pull-up bar with a pronated, shoulder-width grip. Step or hang off so your full body weight pulls down through your arms, keeping your shoulders slightly engaged rather than fully shrugged. Let your spine and lats decompress while keeping a firm grip on the bar. Hold the position for the prescribed time, breathing steadily and staying relaxed through your legs. This builds grip endurance and decompresses the shoulders and back.