- Use an assisted pull-up machine or securely attach a heavy-duty band to a pull-up station, securing it around just one knee. The tension should be taut enough to pull that lower leg up. Grasp the bar with an underhand grip, about shoulder-width apart, and hang at full arm extension. This is your start position.
- Keeping your body straight, contract your biceps and lats to pull yourself up as high as you can, driving your elbows down.
- Slowly release to full arm extension. Repeat for the required number of repetitions and safely dismount from the apparatus.
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