-Grip the bar with hands slightly wider than shoulder-width apart, palms facing away

-Lie on your back under the bar with your knees bent and feet flat on the ground

-Depress your shoulders and engage your core and glutes, your whole body should be aligned up to your knee

-You may need to take a step or two backwards so you hands are inline with your waist

-Pull your chest up to the bar by driving your elbows back

-As you pullup imagine yourself squeezing a pencil between your shoulder blades

-Lower yourself in a controlled manner

-You have the choice of either lowering back into protraction or retraction Protracting at the bottom will help you train the full ROM while retracting (keeping your shoulder blades back) at the bottom will help prepare you for the isometric strength needed in the front lever)