You need to be able to hang from a bar with your arms bent and shoulders pulled up — if you cannot hang and hold a pull-up bar with bent arms and engaged shoulders, start with a dead hang first. In an active hang, you grip the bar and pull your shoulders up and back as if you are starting a pull-up but you do not bend your elbows further. Your shoulder blades are retracted, your shoulders are packed down and back, and your entire upper back is engaged. Hang this way and breathe steadily. This position teaches scapular stability and shoulder control, which are foundational for pull-ups and strong shoulder health. Start with short holds and build duration.