Recommendations: 2-3 Sets, 6-10 Reps
Grasp a chin up bar with a medium or close grip and a supinated grip (palms facing your body). Hang from the bar with the shoulders extended upward as far as possible. Feel the stretch in the lats. This is the starting position. Bend your head back (as if looking at the ceiling) and arch your chest upward. Slowly pull yourself up and try to touch your sternum to the bar. Exhale during this movement. Keep the tension in the lats by leaning backward throughout the entire movement. Lower yourself slowly to the starting position, arms straight, shoulders extended. Inhale during this movement. Repeat for the required number of repetitions.