- Begin by standing in front of a bar with your feet about hip-width apart.
- Bend at the hips and knees to grab the bar with a supinated (underhand) grip, positioning the bar about an inch away from your shins.
- Keeping your back straight and your core engaged, use your back muscles to lift the bar straight up towards your chest.
- As the bar reaches your chest, pause briefly, and then lower the bar back to the starting position.
- Lay underneath a fixed horizontal bar and grab the bar with a wide overhand grip.
- Pull your body straight up to the bar.
- Return to the starting position, your arms fully extended. Repeat.
- Start hinged forward with a flat back. Make sure your elbows are fully extended.
- Pull the bar to your sternum.
- Grasp the bar with an overhand grip, arms and shoulders fully extended. Leave your feet on the floor.
- Pull your body up until your chin is above the bar. Use your legs top assist you up.
- Lower your body back to starting position.
