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Pull-Up

  • Lats
  • Upper Back
  • Biceps
  • Forearms
  • Core

Bodyweight · Pull-Up Bar

Abstract movement graphic. Follow the written steps below.

How to perform

  1. Take an overhand grip on a secure bar, around shoulder width or a little wider.

  2. Hang with straight arms and lightly brace your abdomen.

  3. Pull your elbows down toward your sides until your chin clears the bar without reaching.

  4. Lower with control until your arms straighten again.

Key cues

  • Keep the legs quiet.
  • Lead with the elbows.
  • Use assistance to preserve a controlled range.

Common mistakes

  • Kicking to start each rep.
  • Craning the neck over the bar.
  • Dropping through the lowering phase.

Alternatives

Other ways to move.

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