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â— Begin by gripping the bar with hands facing each other, or towards you and hanging from the bar with your feet off the ground. â— Initiate the pull with your back (lats) and following through and pulling your chin towards the bar with your lats and biceps.â— With control, lower yourself down back to the starting hanging position with your elbows fully locked out. â— Alternatively you can use bands or the assisted pull-up/chin-up machine to help if you cannot complete the movement in the prescribed amount of repetitions.