1. Set up the equipment: Place the pull-up bar securely on top of two sturdy chairs, ensuring the bar is stable and won't shift during the exercise. The chairs should be spaced apart enough to allow your legs to hang freely when you grip the bar.
2. Position yourself: Stand between the chairs and grip the bar with an overhand grip, slightly wider than shoulder-width apart.
3. Begin the exercise: Bend your knees and lift your feet off the ground, crossing your ankles for stability. Engage your core to keep your body stable throughout the movement.
4. Perform the pull up: Take a deep breath in and, as you exhale, pull your body upwards by retracting your shoulder blades and driving your elbows down towards the floor. Continue to pull until your chin is just above the bar, ensuring that you maintain a controlled movement without swinging or using momentum.
5. Lower yourself down: Hold the position briefly at the top, then inhale as you slowly lower yourself back down to the starting position with your arms fully extended and your core still engaged.
6. Repeat: Perform the desired number of repetitions and sets, taking care not to rush and maintaining good form throughout.
Safety Tips: Ensure that the chairs and the bar used are both sturdy and capable of handling your weight without tipping or breaking. Move in a controlled manner to prevent injuries and maximize muscle engagement. If you're new to pull-ups or this exercise variation, have a spotter assist you or perform the exercise where you can safely disembark if needed.
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