Instructions:

1. Hang from a pull-up bar with a neutral grip (palms facing each other) and your arms fully extended.
2. Engage your core and squeeze your shoulder blades together.
3. Pull your body up towards the bar by bending your elbows and driving your elbows down towards your hips.
4. Continue pulling until your chin is above the bar.
5. Pause for a moment at the top, then slowly lower your body back down to the starting position with control.
6. Repeat for the desired number of repetitions.