Pull-Up
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Log this exerciseMuscles
Technique
Hang from the bar with a pronated grip slightly wider than shoulder-width. Depress your shoulder blades and pull your chest toward the bar, leading with your elbows. Avoid swinging or kipping. Lower back down to a full dead-hang under control.
Steps
- Grip the bar with palms facing away, slightly wider than shoulder-width
- Hang with straight arms and brace your core
- Depress your shoulder blades to initiate the pull
- Drive your elbows down as you pull your chest toward the bar
- Lower under control until you return to a full dead-hang
Common mistakes
- Swinging or kipping to create momentum
- Shrugging the shoulders toward the ears
- Failing to reach a full dead-hang
- Craning the neck to clear the bar
Variations
- Close-grip pull-up
- Wide-grip pull-up
- Neutral-grip pull-up
- Band-assisted pull-up
Related exercises
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Try ForceIndex freeFAQ
What muscles does Pull-Up work?
Muscles: Lats, Biceps, Traps.
What equipment do I need for Pull-Up?
Equipment: Pull-up bar.
Where can I do Pull-Up?
Location: Home, Gym, Street.
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