Wide Grip Front Chin-Ups

Jump up and firmly grip the chinning bar with your palms facing away from you and your hands about 4-6 inches wider than shoulder width (if necessary, utilize a bench or another implement to assist in raising yourself to the bar).

Calmly allow your arms to straighten fully which will provide your Latissimus Dorsi with a pre-movement stretch.

Bend your legs to 90 degree angles and cross your ankles.

Pull yourself up to a point where your chin is above the chinning bar and arch your back at the top of the movement.

Reverse the movement and return to the starting position.

Keep tension in your shoulder muscles at the bottom of the movement to avoid injury to the shoulder joints.

The entire motion should be done in a smooth, controlled manner that lasts about 3 seconds, with the downward movement no faster than the upward.