Begin by positioning a barbell across a rack at shoulder height and an upright bench about one foot in front of the rack. With an overhand and wide grip, grip the barbell firmly. Then proceed to lift your legs one at a time until both feet are resting on top of the upright bench with your bodyweight hanging between the barbell and the upright bench and your hips directly under your shoulders. Focusing the tension on your lats, proceed to pull your body upwards. Aim to get your upper chest level with the barbell. Hold the top position for a second, and then lower your body, steadily, back down to the start position.