Pull Ups

• Grip the bar with hands shoulder-width apart using an overhand grip (palms facing away from you). You can also use a neutral grip with palms facing each other.

• Engage your core by tightening your abdominal muscles. This helps stabilize your body.

• Retract your shoulder blades to keep your back straight and engage your lats. Avoid arching your back.

• Bend elbows and pull yourself up until your chin clears the bar. Focus on using your back and arm muscles rather than momentum from your legs.

• Pause at the top contracted position for a second before slowly lowering yourself back down in a controlled manner.

• Breathe out as you pull yourself up, breathe in as you lower down. Don't hold your breath.

• Keep your body straight and avoid swinging or kipping motions with your legs to get momentum. This cheats the exercise.

• Start with however many reps you can complete with proper form. Try to increase reps over time.

• If you can't complete a full rep, use an assisted pull-up machine or resistance bands looped on the bar to help out until you build strength.

• For added difficulty: do pull-ups with palms facing each other, use a wide overhand grip, or hold at the top contracted position for longer.