1. Stand facing a pull-up bar or any sturdy overhead bar that can support your weight.
2. Reach up and grasp the bar with an underhand grip (palms facing towards you), hands approximately shoulder-width apart.
3. Ensure your fingers are securely wrapped around the bar.
4. Keep your feet slightly apart, in line with your shoulders, and firmly on the ground.
5. Lean back slightly, allowing your body weight to pull down on your arms. This should create a nice stretch in your biceps and forearms.
6. Keep your elbows straight but not locked, and allow your shoulders to lift towards your ears slightly to enhance the stretch.
7. Hold this position, keeping your body relaxed, especially your neck and shoulders. Breathe deeply and consistently as you maintain the stretch.
8. Aim to hold the stretch for 15-30 seconds, depending on your comfort level.
9. Carefully release your grip and step forward to come out of the stretch.
10. Repeat if necessary, ensuring to rest briefly between stretches.
Note: As with any stretching exercise, do not force the movement. Stretch to the point of mild tension and avoid pain. If you experience any discomfort, discontinue the stretch.
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