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- Stand beneath a secure overhead bar and grip it with your palms facing away from you, hands shoulder-width apart.
- Hang from the bar with arms fully extended, shoulders relaxed, and legs either straight or knees slightly bent.
- Initiate the movement by pulling your chest up towards the bar, focusing on driving your elbows down and back.
- Keep your body in a straight line—avoid swinging or kicking the legs.
- Aim to bring your chin above the bar level, then slowly lower yourself back down to full arm extension in a controlled manner.
