Parallel grip pull-ups
If you have two horizontal bars, you can use this kind of grip with the palms of your hands facing each other. This position can Reduce stress on shoulders.
Basic exercise areas:Trapezius, latissimus dorsi and biceps
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Action essentials:
1. Grasp the parallel bars with the palms of both hands facing each other, with the feet off the ground and the arms and body hanging naturally. Straighten. (Picture below left)
2. Use the contraction force of the latissimus dorsi to pull the body up until the horizontal bar touches or is close to the chest. Stay still for a second to fully contract your lats. (Right of the picture above)
3. Then gradually relax the latissimus dorsi and let the body slowly descend until it returns to complete sagging, and repeat.
Notes: When pulling up, focus on the latissimus dorsi and pull the body as high as possible. Do not let the body swing when pulling up. The feet cannot touch the ground when hanging down.