This is great for grip strength and even forearm size. Find a pull-up bar that has multiple grip options. Start with your hands in traditional pull-up position, then tighten your grip and create a slight bend in your elbow so you're not at a dead hang. This will transfer the tension from your shoulder joints to your forearms and hands. Now, as slow as possible, move your right hand into an underhand grip or a neutral grip. The left hand will repeat every movement of the right hand. The goal is to make as many movements as possible before having to drop. The movements should be slow and under control. - Darren Nuzzo
