Pull ups
Starting Posture
Begin by gripping the pull-up bar with your hands slightly wider than shoulder-width apart, palms facing away from you. Hang freely with your arms fully extended.
How to Exercise
Engage your core and pull yourself up towards the bar by bending your elbows and squeezing your shoulder blades together. Aim to bring your chin above the bar. Lower yourself back to the starting position with control.
Breath Control
Inhale as you lower yourself down and exhale as you pull yourself up.
Common errors
Swinging, using momentum, not achieving full range of motion by not bringing chin above the bar, and letting the shoulders shrug up towards the ears.
Weights
You can add additional weights to a weight belt or use resistance bands to increase the load and challenge of the exercise.
Grips
There are various grips you can use for pull-ups such as wide grip, close grip, chin up grip, and neutral grip. Each grip targets different muscles in the back and arms.
Variations
Variations of pull-ups include assisted pull-ups using a resistance band or machine, chin-ups with palms facing towards you, commando pull-ups using a parallel grip, and one-arm pull-ups for advanced athletes.
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
Focus on using your back muscles to initiate the movement rather than relying on your arms. Keep your body straight and avoid swinging or using momentum to lift yourself up.
Cautions
Avoid arching your back excessively or kipping to generate momentum. If you are unable to perform a full pull-up, start with assisted variations or negative pull-ups to build strength.