A

SETUP - Secure a pull-up bar or the bar of a Smith machine at shoulder height. - Hold the bar with an overhand grip, hands slightly wider than shoulders. - Walk feet forward and under bar until body is at an incline and you're balanced on heels, feet together, bending knees if necessary.

B

ACTION - Keeping wrists straight, straighten arms and hang in plank position, your body forming a straight line from shoulders to heels, hips lifted, abs in and buttocks and legs tight. - Maintaining the plank, draw shoulder blades down and together; then bend elbows out to sides and pull up to bar, so bar is over breastbone at top of movement. - Slowly lower while staying in plank, keeping abs drawn in. Complete reps.