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- Start by gripping the bar with your palms facing away from you, hands slightly wider than shoulder-width apart.
- Hang from the bar with your arms fully extended, engaging your shoulder blades by gently pulling them down and back (think “set your shoulders”).
- Brace your core to keep your body steady and avoid swinging.
- Initiate the movement by pulling your chest towards the bar, driving your elbows down towards your ribs.
- Continue pulling until your chin clears the bar, keeping your chest open and shoulders away from your ears.
- Lower yourself with control back to the starting position, fully extending your elbows while maintaining shoulder stability.
- Complete repetitions as prescribed by your physiotherapist.
