1 - Approach a pull-up bar and grip it with a false grip: instead of wrapping your thumbs around the bar, place your wrists on top of the bar so the bar rests against the lower palm, with fingers draped over and thumbs alongside the fingers.
2 - Hang from the bar with your arms fully extended, maintaining the false grip throughout the movement.
3 - Engage your core, depress your shoulder blades, and begin pulling yourself upward by driving your elbows down and back.
4 - Continue pulling until your chest or lower ribcage reaches the bar, keeping your wrists firmly pressed on top for grip integrity.
5 - At the top, transition your wrists into a support position similar to a ring muscle-up catch, keeping elbows close to your body.
6 - Lower yourself back down in a slow, controlled manner until your arms are fully extended.
7 - Repeat for the desired number of repetitions, maintaining the false grip throughout each rep.
