Bodyweight Pull Ups
Starting Posture
Hang from a pull-up bar with your hands slightly wider than shoulder-width apart, palms facing away from you.
How to Exercise
Pull yourself up until your chin clears the bar, then slowly lower yourself back down to the starting position. Repeat for desired reps.
Breath Control
Exhale as you pull yourself up and inhale as you lower yourself down.
Common errors
Rounding your back or arching too much can put strain on your spine. Avoid shrugging your shoulders towards your ears, as this can lead to neck tension.
Weights
Bodyweight only
Grips
Overhand grip (palms facing away) is the most common grip for pull-ups, but you can also try underhand grip (chin-ups) or neutral grip variations.
Variations
Wide grip pull-ups, narrow grip pull-ups, chin-ups, towel pull-ups, commando pull-ups, weighted pull-ups
Generate a workout for using deadlifts
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Sample workouts with this movement
Fit! Programs featuring this exercise
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
Comments and tips
Engage your core throughout the exercise to maintain proper form. If you struggle with pull-ups, try assisted variations using bands or machines.
Cautions
Avoid swinging or using momentum to complete the exercise, as this can lead to injury. If you experience any pain in your shoulders or elbows, stop immediately.