Grab the pull up bar with a wide grip and lift your feet of the ground (or foot pads) and cross them at your ankles with your knees bent. Hang freely for a few seconds as you get yourself ready for the initial pull up. This is your starting position.
Pull yourself up all the way until your chin passes the bar. Then, lower yourself back down to the starting position but don't completely extend your arms straight; you should always keep tension in your arms for maximum movement efficiency.
Finally, repeat the entire movement for the desired or prescribed number of repetitions.
Perform this exercise in a smooth and fluid motion
As you get tired, try to pull yourself up as far as you can; this is called doing partial repetitions
Don't extended your arms completely on the downward portion of the movement
Don't allow your body to swing too much; slow down if this happens
SPECIAL NOTES & LEVEL of DIFFICULTY VARIATIONS
To increase the level of difficulty, slow down the movement or use a dip belt with a weight plate hanging down between your legs. You can also use heavy chains placed around your neck.