1. Stand under a pull-up bar and grab it with an underhand grip, hands about shoulder-width apart or slightly closer.
2. Hang from the bar with your arms fully extended, your feet off the ground, and your body straight. Engage your core.
3. Pull yourself up by bending your elbows and driving them downwards and backwards, while bringing your shoulder blades together.
4. Continue pulling until your chin is over the bar and your biceps are fully contracted. Try to minimize swinging or kicking.
5. Pause at the top for a moment if you want to enhance the isometric tension on your muscles.
6. Lower yourself back down with control to the starting position. Aim for a slow and controlled descent to maximize the eccentric phase.
7. Repeat for the desired number of repetitions and sets.
Ensure to maintain proper form throughout the exercise to prevent injury and maximize the effectiveness of the workout. It's also important to warm up properly before performing this exercise to prepare your muscles for the movement.
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