1
Stand facing a pull-up bar with feet hip-width apart, arms fully extended overhead holding the bar with a grip slightly wider than shoulder-width. Body should be upright with core engaged and neutral spine.
2
Prepare by engaging your core and retracting your scapula slightly. Ensure a firm grip on the bar with palms facing forward (overhand grip) or slightly inward depending on variation.
3
Lower your body in a controlled manner by bending the elbows and allowing them to track downward and slightly backward. The bar moves toward your upper chest/neck region as your lats lengthen. Maintain upright posture throughout the descent without leaning excessively backward.
4
Drive your elbows downward and backward, engaging the lats to pull your body upward until your chin clears the bar or chest approaches the bar. Exhale forcefully during this concentric phase. Return to the starting position with control without fully locking out the elbows at the top.