Proper Positioning
Grasp the bar using a supinated grip at approximately shoulder width apart
Arms are slightly bent with the elbows pointed in front of the body
Retract the scapula with the spine in a neutral position
Proper Technique
Flex the lats activating it throughout the entire movement
Pull the shoulder blades down and together
Initiate more contraction by pulling the elbows towards the midline of the body
The thighs should be aligned with the torso
Pull up until the chin is at bar level
Ensure the shoulders are retracted back rather than rounding forward
Lower the body in a controlled manner to starting position
Essential Tips
Using a false grip (thumb is held outside or under the bar) is preferred as it better activates the back
Think of the hands as 'hooks'
Focus on opening the lats rather than extending the elbow
Do not allow the body to swing
Keep the lats flexed through the entirety of the movement
Avoid an excessive extension of the elbows or locking the arms
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