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Pull-Up
- 1 - Stand beneath a pull-up bar and grip it with both hands slightly wider than shoulder-width apart, palms facing away from you (overhand grip).
- 2 - Hang at full arm extension with your shoulders engaged and core braced, crossing your feet behind you if needed to avoid touching the ground.
- 3 - Initiate the movement by depressing and retracting your scapulae (pull your shoulder blades down and back).
- 4 - Pull your body upward by driving your elbows down toward your hips until your chin clears the bar.
- 5 - Hold briefly at the top of the movement, ensuring full contraction of the lats and upper back.
- 6 - Lower yourself in a slow, controlled manner back to the full hang starting position.
- 7 - Repeat for the desired number of repetitions.
