Pull-ups

The pull-up works the back and arms by hoisting the body up to a bar.

Hang from the bar with an overhand grip, hands slightly wider than shoulder-width, arms straight.

Pull by lowering your elbows toward your ribs until your chin clears the top of the bar, then lower yourself slowly until your arms are straight.

Start by depressing your shoulders and do not swing your legs. If it is too hard, use assisted or negative pull-ups.