Grip bar with hands slightly wider than shoulder width. Keep body in good alignment (abs tight, chest up, back straight). Squeeze down (depress) shoulder blades using a controlled motion, pull body up by drawing chest to the bar, keeping elbows down toward sides and forearms in line with body. Contract lat muscles fully without compromising form. While maintaining the controlled motion, return body to starting position. Do not allow body to swing. Do not allow muscles to relax before next repetition.
Lock feet in, with pad comfortably on hips. Cross arms over chest. If using weight, hold weight plate at chest level. Pressing hips into the pad, relax the spine. Squeeze together (retract) shoulder blades. In a controlled motion, lift head and shoulders up until spine is comfortably hyperextended. Avoid hyperextending the neck. Maintaining controlled motion, return to starting position. Do not allow muscles to relax before next repetition.