Attach V-grip handles to the bar. Grab the handles overhand, bend your knees and take a suspended position.
From the starting position pull your body up to the V-grip handles, contracting your back and arm muscles. Lift your body up to bring your chest to the level of the handles with your elbows at about a 90-degree angle. When you have done the contraction by pulling your chest to the V-grip, return to the starting position. Inhale in the starting position and do the contraction, pullup, then exhale. Keep your body core firmed up throughout the entire movement. Do the required number of repetitions.
While doing this exercise, keep your body core firm. Return to the starting position using a slow, controlled motion and avoid sudden relaxation of the muscle tension.
Most training plans require maximum repetitions for this exercise. When you have done 10 repetitions in a single series, you can add weight to your dip belt.
Gironda chin-ups (called after the bodybuilder Vince Gironda) are a chin-up variation that puts more emphasis on middle back.
You begin the movement while leaning backward and end the movement with the bar close to your lower chest, leaning backwards as much as possible.
Use shoulder-width underhand grip. At the end of the contraction you should squeeze the shoulder blades together (scapular retraction).