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Place your feet shoulder width apart and using an overhand grip at a little more than shoulder width, hold a barbell in front of you. Your arms should be fully extended towards the floor, palms facing in towards your thighs. This is the start position. Exhale and raise or shrug your shoulders up in

Use an assisted pull-up machine or securely attach a heavy-duty band to a pull-up station, securing it around just one knee. The tension should be enough to pull that lower leg up. Grasp the bar with an overhand grip just outside shoulder width and hang at full arm extension. This is your start position.