Pull Up

1. Grab a pull-up bar with an overhand grip that's slightly wider than shoulder-width. Hang at arm's length with your arms straight (a position known as a dead hang) and your ankles crossed behind you.

2. Without swinging or kipping (using momentum to propel you upward), engage your lats and squeeze your shoulder blades together as you pull your chin to the bar.

3. Pause, and then lower yourself back to a dead hang.