1. Stand beneath a pull-up bar. Reach up and grab the bar with an overhand grip, hands placed wider than shoulder-width apart.
2. Hang from the bar with arms fully extended, feet off the ground, and ankles crossed behind you for stability.
3. Brace your core and pull your body up towards the bar by bending your elbows and driving them to your sides.
4. Continue pulling yourself up until your chin is level with the bar or higher. The focus should be on squeezing the shoulder blades together and downwards.
5. Pause at the top of the movement where the muscles are fully contracted.
6. Slowly lower yourself back down to the starting position with arms fully extended and your body hanging straight.
7. Repeat the movement for the desired number of repetitions.
Ensure to maintain control throughout the exercise, avoiding swinging or using momentum to rise. The movement should be executed through the strength of the upper body muscles.
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