Muscle Group: Back
Grab a pull up bar with an overhand grip, hands wider than shoulder width.
Hang from the bar, then pull yourself up, trying to get your chin above the bar and if possible, your chest. At the top of the exercise, pause for a second, then lower yourself back to the starting position under control.
Now pull yourself up so that the back of your neck touches the bar. Then lower yourself to the starting position. Consider this one rep.