Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Grip the bar with an overhand grip slightly wider than shoulder-width. Pull your chin toward one hand while keeping your body controlled, then lower to a dead hang. Repeat on the opposite side, alternating sides with each repetition.
Use a false (thumbless) grip to reduce biceps involvement. Keep your head neutral and maintain a hollow body position. Brace your core and squeeze your glutes to avoid lower back arching. Stop pulling once your chest reaches the bar; avoid flaring the elbows. Lower under control to near full arm extension without locking the elbows. If you can't do a pull-up yet, start with negatives or top-position holds. Avoid using straps or kipping for strict pull-ups.
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