Exercises · Lats · Bodyweight

Pull-up

How to do it

1. Hang from the bar with an overhand grip a little wider than your shoulders.
2. Pull until your chin clears the bar.
3. Lower all the way back to a full hang.

Form cues that help

• Start each rep from a full hang with your arms straight.
• Think of pulling your elbows down toward your ribs.
• Keep your body steady and avoid swinging.

Common mistakes

• Half reps. Go from a full hang to chin over the bar.
• Kipping and swinging. Use controlled reps unless you are training that skill on purpose.
• Dropping fast on the way down. Lowering slowly builds strength too.

Can't do one yet? Easier options

• The assisted pull-up, using a machine pad or a band, with less help over time.
• The lat pulldown, which uses a similar pulling pattern with adjustable weight.
• Slow lowering reps: jump to the top and lower yourself as slowly as you can.

The chin-up, with palms facing you, brings in the biceps more and is often a little easier.

How to progress it

Add reps until you can do a clean set at the top of your range, then add weight with a belt or by holding a dumbbell between your feet. Log your reps every session. See progressive overload.

See it moving in FollowSet

FollowSet has a 3D demo for the pull-up, the chin-up and the assisted pull-up, and it logs every rep. Download it on the App Store.

General information, not medical advice. Stop if you feel sharp pain in your shoulders or elbows, and ask a qualified coach or clinician if you have an injury.