- Grab the pull-up bar with your palms facing towards you and a grip just closer than shoulder width apart.
- With both arms extended in front of you, keep your torso as straight as possible while creating a curvature on your lower back and sticking your chest out.
- As you breathe out, pull yourself up trying to get your chin to around the same level as the bar.
- At the top of the pull-up, squeeze and contract your biceps for a second and then slowly lower yourself back down while breathing in.
- Grab the bar with the palms facing forward using the grip shown in the picture above.
- With both your arms extended, stick your chest out and arch your lower back.
- While breathing out, bring the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back.
- Squeeze your shoulder blades together for a second, then slowly raise the bar back to the starting position until your arms are fully extended and your lats are fully stretched. Inhale during this part of the movement.
- Lift the bar off the rack and extend your arms in front of you. While slowly breathing out, pull the weight up and then squeeze your back at the top.
- You should have an arch on your lower back.
- Also, try not to pull the weight up using your forearms, concentrate on working your back muscles.
- Then, while slowly inhaling, slowly go back down to the starting position.