How to perform it

1. 1

   Hang from a pull-up bar with a neutral grip (palms facing each other) and your arms fully extended.

2. 2

   Engage your core and squeeze your shoulder blades together.

3. 3

   Pull your body up towards the bar by bending your elbows and driving your elbows down towards your hips.

4. 4

   Continue pulling until your chin is above the bar.

5. 5

   Pause for a moment at the top, then slowly lower your body back down to the starting position with control.

6. 6

   Repeat for the desired number of repetitions.

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