- Grab a barbell with a shoulder width pronated or supinated grip.
- Bend forward at your hips while maintaining a flat back.
- Pull the weight toward your upper abdomen.
- Lower the weight in a controlled manner and repeat.
- Grasp the bar with an overhand grip, arms and shoulders fully extended.
- Pull your body up until your chin is above the bar.
- Lower your body back to starting position.
- Grip the bar with the palms facing forward, your hands need to be spaced out at a distance wider than shoulder width.
- As you have both arms extended in front of you holding the bar, bring your torso back around 30 degrees while sticking your chest out.
- Pull the bar down to about chin level or a little lower in a smooth movement whilst squeezing the shoulder blades together.
- After a second of squeezing, slowly raise the bar back to the starting position when your arms are fully extended.
- Grab the bar shoulder width apart with a supinated grip (palms facing you)
- With your body hanging and arms fully extended, pull yourself up until your chin is past the bar.
- Slowly return to starting position. Repeat.