STARTING POSITION:
Grab the pull up bar with your hands slightly wider than shoulder width apart and with your palms facing forward. Your elbows should be fully extended and your shoulders relaxed.
MOVEMENT:
Retract your shoulder blades rising your chest up. With a little swing, pull your upper body up until your chest is above the bar. Continuing the pull, move your elbows just above your wrists and lock yourself on the bar. Press your body up by fully extending your arms. Return to the starting position in a smooth movement while you inhale.
TIPS: The exercise key is quality over quantity. The trick is to perform the exercise using proper form. Make sure your shoulders are far from the ears when you perform the ascent to the bar.