HOW: Anchor a band onto the bar and place the other end under your knees or feet. Placing it under your feet with give you additional assistance in pulling yourself up. Then pull yourself up primarily pulling with the shoulder blades then moving at the shoulders and elbows. Slowly lower yourself back to starting position and repeat.
FEEL: You will feel your back working with this exercise, primarily your lats and the muscles on the inside of your shoulder blades. You will also feel your bicep and forearm muscles assist you as you pull yourself up.
COMPENSATION: Avoid arching the back as you lower yourself from the pull up.