- 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.
- With control, remove your feet from the bench, and hang from the bar. Your shoulders should be relaxed.
- Without bending your arms or swinging, perform a reverse shrug to depress your shoulder blades. Pause for a second at the bottom, then return your shoulders to the starting position.