1. Position yourself below a pull-up bar with a shoulder-width grip on the bar.
2. Your palms should be facing forward, and your arms should be fully extended at the starting position.
3. Keep your body straight with your feet slightly in front of you, and engage your core. Avoid swinging or using momentum to lift yourself.
4. Pull yourself up by driving your elbows down towards your ribs until your chin clears the bar.
5. Focus on contracting your lats and biceps as you pull yourself up.
6. Once at the top, pause for a second to ensure a full contraction.
7. Lower yourself back to the starting position under control with a smooth, steady motion.
8. Repeat for the desired number of repetitions and sets, ensuring that each pull-up is performed with proper form to maximize muscle engagement and minimize the risk of injury.
Ensure that you perform the exercise within your limits of strength and flexibility to avoid any strain or injury. If you are new to pull-ups, you may want to begin with assisted variations or negatives to build up the necessary strength.
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