1. Locate a pull-up bar and stand beneath it.
2. Reach up and grasp the bar with an underhand grip (palms facing toward you) slightly wider than shoulder-width apart.
3. Hang from the bar with your arms fully extended. This will be your starting position. Ensure that your body is straight, with your legs either slightly bent at the knees or crossed at the ankles.
4. Retract your shoulder blades slightly to engage your back muscles.
5. Pull your body upwards by flexing the elbows and pulling the shoulder blades back and down. Aim to bring your chin above the bar by focusing on driving your elbows down and back.
6. Pause briefly at the top of the movement when your chin is over the bar and your biceps are fully contracted.
7. Lower yourself back to the starting position in a controlled manner until your arms are fully extended.
8. Repeat the movement for the desired number of repetitions and sets.
Safety Tips: - Avoid swinging or using momentum to complete the pull-up. - Keep the movement controlled on the way up and on the way down. - Warm up properly before engaging in this exercise to prevent strain or injury. - Ensure the pull-up bar is secure and able to hold your body weight.
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