Pull-Up

Setup

1. Stand under a pull-up bar, reaching up to grasp it with an overhand grip, slightly wider than shoulder-width.
2. Hang from the bar with your arms fully extended, establishing a dead hang.
3. Engage your core and slightly depress your shoulders.

How to perform the Pull-Up

1. Initiate the movement by pulling your shoulder blades down and back.
2. Pull your body upwards, leading with your chest, until your chin clears the bar.
3. Keep your body stable, avoiding excessive swinging or kipping.
4. Slowly lower yourself back to the starting dead hang position with control.

Trainer form cues

• Keep your chest up and shoulders back.
• Focus on pulling with your back muscles, not just your arms.
• Control the eccentric (lowering) phase.
• Maintain a strong, stable core throughout the movement.
• Avoid shrugging your shoulders towards your ears.

Common mistakes

• Not achieving a full range of motion: Ensure you go from a full dead hang to chin over the bar for maximum benefit.
• Using momentum (kipping): Focus on a controlled, strict pull-up to properly engage muscles.
• Shrugging shoulders: Keep shoulders depressed and back to engage the lats.
• Not controlling the descent: Lowering too quickly reduces time under tension and muscle growth.

Muscles worked

Primary: Latissimus Dorsi, Biceps, Forearms

Secondary: Trapezius, Rhomboids, Deltoids (Rear)

Recommended rep ranges

Breathing and tempo

Breathing: Exhale as you pull yourself up, and inhale as you lower back down to the starting position.

Tempo: 2-1-2-0

Pull-Up FAQs