1. Grab the pull-up bar with the palms facing the body and have a grip that is a bit closer than shoulder-width.
  2. While hanging in your starting position, keep your upper body as straight as possible while protruding your chest. This is your starting position. Tip: Keeping your upper body as straight as possible maximizes biceps stimulation while minimizing back engagement.
  3. When you exhale, pull your upper body until your head is at the level of the bar. Concentrate on using the biceps muscles to perform the movement. Keep your elbows close to your body. Tip: The upper body should remain still as it moves and only the arms should move. The forearms should not perform any work other than holding the bar.
  4. Hold the top position for one second by tightening the biceps in the contracted position. Then slowly lower the body back to the starting position (when the arms are fully extended). Inhale as you perform this part of the movement.
  5. Repeat.