Proper Positioning
Grasp the bar using an overhand grip slightly wider than shoulder width
execute the exercise with a false grip (thumb is held outside or under the bar) to better activate the back
Arms slightly bent with the elbows pointed away from the body
Retract the scapula with the spine in a neutral position
The wider the grip works the upper lats more, whereas the more narrow the grip works the lower lats more
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 eyes are over the bar, preferably the chin
Ensure the shoulders are retracted back rather than rounding forward
Lower the body in a controlled manner to starting position
Essential Tips
Think of the hands as 'hooks'
Focus on pulling with the pinky and ring fingers
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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