How to perform it

1. 1

   Start by hanging from a pull-up bar with an overhand grip, slightly wider than shoulder-width apart.

2. 2

   Engage your core and pull your shoulder blades down and back.

3. 3

   As you pull yourself up, bend one arm and bring your elbow towards your side, while keeping the other arm straight.

4. 4

   Continue pulling until your chin is above the bar and your bent arm is fully flexed.

5. 5

   Lower yourself back down with control, straightening the bent arm and repeating the movement on the other side.

6. 6

   Alternate sides with each repetition.

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