Pull-Up
Muscles worked
Instructions
- 1Grab the pull-up bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than your shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width.
- 2As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.
- 3Pull your torso up until the bar touches your upper chest by drawing the shoulders and the upper arms down and back. Exhale as you perform this portion of the movement. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary as it moves through space and only the arms should move. The forearms should do no other work other than hold the bar.
- 4After a second on the contracted position, start to inhale and slowly lower your torso back to the starting position when your arms are fully extended and the lats are fully stretched.
- 5Repeat this motion for the prescribed amount of repetitions.
About Pull-Up
The pull-up is a bodyweight vertical pull, hanging from a fixed bar with a pronated grip slightly wider than the shoulders. You haul the chin above the bar by driving the elbows down and squeezing the shoulder blades, then lower with straight arms under control. It is the king exercise for back width: it intensely recruits the lats, the mid-back and the biceps while bracing the trunk. If you cannot yet do a pull-up, progress with a band, slow negatives and the lat pulldown to build the strength you need.
check_circleBenefits
- check_circlePowerfully builds back width and the latissimus dorsi
- check_circleStrengthens grip and core bracing
- check_circleA functional exercise that transfers to many movements
lightbulbExecution tips
- lightbulbStart with arms extended and shoulders down before pulling
- lightbulbBring the chin above the bar without jerking
- lightbulbDrive the elbows down and toward the hips
- lightbulbLower under control to full arm extension
warningCommon mistakes
- warningSwinging the legs to generate momentum
- warningPartial range without clearing the chin or extending the arms
- warningCraning the neck instead of keeping the chest open
- warningNeglecting the descent by dropping down
helpFrequently asked questions
How do I start doing pull-ups if I can't do one?expand_more
Use a resistance band, an assisted machine, or slow negative reps to build up to a strict repetition.
What's the difference between pronated and supinated pull-ups?expand_more
A pronated grip (palms forward) emphasizes the back, while a supinated grip (palms toward you) involves the biceps more.
Should pull-ups be full range (straight arms)?expand_more
Yes: always start with fully straight arms and pull the chin above the bar. Half pull-ups limit back work and progress. Fewer full reps beat many partial ones.
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