How to perform it

1. 1

   Start by hanging from a pull-up bar with your palms facing away from you and your arms fully extended.

2. 2

   Retract your shoulder blades by pulling them down and back.

3. 3

   Engage your back muscles and pull your body up towards the bar, focusing on squeezing your shoulder blades together.

4. 4

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

5. 5

   Repeat for the desired number of repetitions.

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