1. Take a firm grip of the bar with your hands slightly wider than shoulder-width apart
2. Draw your scapular muscles down and begin pulling with your arms for initial momentum
3. Avoiding the swing, transfer the power to your large rear lat muscles and continue pulling your chest up towards the bar
4. Allow your eyes to cross the bar line, fully contracting your back, before lowering yourself at a controlled speed
The primary muscles used in the Pull Up are the Middle Back/Lats.