Pull-up

The most effective bodyweight pulling exercise for strengthening the lats and biceps.

Advanced · Recommended Sets: 3 sets x 5-8 reps · Lats, Mid-Back (Rhomboids), Biceps

Pull-up — Points to Check Today

  • Don't use momentum — Kicking your legs to get up removes the tension from your back. (Kicking the legs and swinging the body up (kipping))
  • Lower slowly too — Dropping suddenly shocks your shoulders and elbows. (Letting go of the tension and dropping straight down)
  • Start with band assistance if you can't do one — Use an assistance band to learn the correct path first. (Flailing with bodyweight when you can't do even one rep)

Pull-up — How to Do It / If You're New

  1. Grip the bar with an overhand grip (knuckles facing forward), slightly wider than shoulder-width, and hang.
  2. While hanging, pull your shoulders down away from your ears and lift your chest slightly (scapular depression).
  3. With the feeling of pulling with your back rather than your arms, bring your chest toward the bar until your chin clears it.
  4. Pause briefly at the top, then lower slowly (2-3 seconds) with control until your arms are almost fully extended.