If you’re looking to improve your upper body and back strength, look no further than the pull-up.

This compound, upper body move uses your bodyweight, gravity and a bar to work all the muscles of your arms, shoulders and upper back—and it’s definitely a challenging workout!

Over the years, 24Life has asked experts for their advice on achieving that Holy Grail, the pull-up. This month, we share insight from Precor. Their expertise goes into a lot of the equipment you’ll find at 24 Hour Fitness clubs.

Watch this video to learn how heightening your focus on scapular retraction, proper body position, and verbal cuing can significantly impact your pull-up performance.

This post originally appeared on Precor.com.

Photo credit: zoff-photo, iStock
Video credit: Courtesy of Precor