Instructions

1. Grip the pull up bar with a reverse grip, palms facing towards you
2. Engage your scapular muscles by lifting your chest through your shoulders
3. Keeping your elbows tight to the sides of your body, pull your chin above the bar
4. Lower yourself with control back to the starting position
5. Repeat for the required number of reps

Key points

• Tighten your core muscles to control any swinging
• Be sure to keep your elbows in close to keep proper form
• Make sure to use the largest range of motion on your chin ups, straighten your arms on the bottom portion of the movement, and pull all the way up, chin above the bar
• If you can only do one or two reps with good form, that’s perfectly fine. Practice with good form