Pullups
Pullups is a strength - pronated vertical pull exercise involving Latissimus dorsi. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Latissimus dorsi
- Secondary muscles
- Biceps brachii, Rhomboids and middle trapezius
- Exercise type
- Strength - pronated vertical pull
Exercise technique
- Bar
Position your hands at a comfortable width with your palms facing forward.
- Hang
Lift your feet and extend your arms under control.
- Preparation
Lift your chest slightly and control your ribs.
- Pull
Drive your elbows downward and backward to bring your body toward the bar.
- Top
Stop where you can bring your upper chest toward the bar without straining your neck.
- Lower
Descend slowly, allowing your shoulders to lengthen under control.
- Continue
Start the next repetition after any swinging has stopped.
Key technique points
- Choose hand spacing according to shoulder comfort.
- Do not swing your hanging legs.
- Wrap your thumbs around the bar.
- Do not drop into the bottom position.
- Keep torso lean small.
- Exhale as you pull.
Common mistakes
Excessive backward arch
Do not force your chest toward the bar through lower-back extension.
Using kipping
Do not replace the controlled pull with knee and hip swinging.
Reaching the chin
Do not gain bar height through your neck.
Partial descent
Do not skip controlled arm extension.
Loosening the grip
Do not continue the repetition while your hands are slipping on the bar.
Releasing the shoulder suddenly
Do not fall into the bottom hang without braking.
Frequently asked questions
Pullups: why is “Excessive backward arch” a mistake?
Do not force your chest toward the bar through lower-back extension.
Pullups: why is “Using kipping” a mistake?
Do not replace the controlled pull with knee and hip swinging.
Pullups: why is “Reaching the chin” a mistake?
Do not gain bar height through your neck.
Pullups: why is “Partial descent” a mistake?
Do not skip controlled arm extension.
Pullups: why is “Loosening the grip” a mistake?
Do not continue the repetition while your hands are slipping on the bar.
Pullups: why is “Releasing the shoulder suddenly” a mistake?
Do not fall into the bottom hang without braking.
What should I focus on when doing Pullups?
Choose hand spacing according to shoulder comfort. Do not swing your hanging legs. Wrap your thumbs around the bar. Do not drop into the bottom position. Keep torso lean small. Exhale as you pull.
Related exercises
- Machine-assisted Pull-up
- Resistance Band Row
- Barbell Row
- Chest-supported Dumbbell Row
- Child's Pose Lat Stretch
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.