1) Grab the pull-up bar with the palms of your hands facing forward. Your hands should be at shoulder width.
2) Your arms should be extended above you. Arch your lower back slightly and push your chest out.
3) Exhale and pull yourself up until your head is above your hands.
Concentrate on squeezing your shoulder blades back as you reach the top-contracted position. Hold the top for a bit as you squeeze your back muscles.
4) Inhale and slowly lower yourself back to the starting position with your arms extended and your lats stretched.
- If pull-ups are hard for you here is what you do:
Bring a dumbbell or something on which you can step to propel yourself to the starting position. Some pull-up stations have a step.
You want to focus on lowering yourself to where your lats are stretched. Once you've reached that point, step back on your step or vertical dumbbell and propel yourself back.
These negative sets will help you build up the strength in your back and biceps that will allow you to perform pull-ups with ease.
- When you fully lower yourself at the bottom and your lats and arms are fully extended. Hold that position for 1-2 seconds. The extra stretch will add more strain to your lats.