Position a bar in a rack to about waist height. Take a wider than shoulder width grip on the bar and position yourself hanging underneath the bar. Your body should be straight with your heels on the ground with your arms fully extended.
Begin by flexing the elbow, pulling your chest towards the bar. Retract your shoulder blades as you perform the movement. Pause for a second at the top of the motion.
Return yourself to the starting position. Repeat the exercise according to the training plan.