أطلق إمكانياتك الكاملة
Ensure you perform the exercise with good posture, keeping your back straight and controlling the movement. Avoid swinging or swaying the body.
Find a bar or pull-up handle with a close parallel grip width. Grip the bar with palms facing inward and hands about shoulder-width apart.
Hang from the bar with arms fully extended. Your legs should be hanging freely.
Engage your abdominal and back muscles as you pull yourself up with arm strength. Keep your elbows close to your body and ensure your chin is over the bar.
Briefly hold the top position before controlling your descent slowly back to full arm extension.
