- Place a bench, box, or another stable object underneath the pull-up bar. Stand on top of the bench, and grip the pull-up bar with both hands. Your hands should be slightly wider than shoulder-width distance apart, and your palms should be facing away from your body.
- Jump up off the bench and pull yourself up. If you can, try to get your chin above the bar. This is your starting position.
- With control, slowly lower your body down for three counts or until your arms are fully extended. Be sure to keep your core engaged throughout the entire movement.