Pull-up
Pull-up is a strength - bodyweight 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, Transversus abdominis
- Exercise type
- Strength - bodyweight vertical pull
Exercise technique
- Grip
Grip a fixed bar with your palms facing forward.
- Hang
Lift your feet off the floor and keep your legs still.
- Shoulders
Activate your shoulder girdle with control from the hanging position.
- Rise
Drive your elbows downward to bring your chest toward the bar.
- Top
Rise as high above bar level as you can without reaching your chin forward.
- Lower
Slowly extend your elbows and lower your body along a vertical line.
- Repeat
Start the next pull after any swing has stopped.
Key technique points
- Wrap your thumbs around the bar.
- Do not generate momentum by kicking your legs.
- Do not thrust your ribs forward.
- Do not imitate height by extending your neck.
- Absorb shoulder loading slowly at the bottom.
- Check your grip between repetitions.
Common mistakes
Kipping
Do not replace the pull with a hip swing during a controlled pull-up.
Lowering only halfway
Do not perform repeated short repetitions without extending your elbows.
Reaching the chin
Do not excessively bend your neck backward to reach the bar.
Dropping the shoulders
Do not suddenly hang your body on the joint capsules at the end of the descent.
Loosening the grip
Do not slide onto your fingertips and lose bar control as you fatigue.
Raising one side first
Do not rotate your torso by pulling one elbow before the other.
Frequently asked questions
Pull-up: why is “Kipping” a mistake?
Do not replace the pull with a hip swing during a controlled pull-up.
Pull-up: why is “Lowering only halfway” a mistake?
Do not perform repeated short repetitions without extending your elbows.
Pull-up: why is “Reaching the chin” a mistake?
Do not excessively bend your neck backward to reach the bar.
Pull-up: why is “Dropping the shoulders” a mistake?
Do not suddenly hang your body on the joint capsules at the end of the descent.
Pull-up: why is “Loosening the grip” a mistake?
Do not slide onto your fingertips and lose bar control as you fatigue.
Pull-up: why is “Raising one side first” a mistake?
Do not rotate your torso by pulling one elbow before the other.
What should I focus on when doing Pull-up?
Wrap your thumbs around the bar. Do not generate momentum by kicking your legs. Do not thrust your ribs forward. Do not imitate height by extending your neck. Absorb shoulder loading slowly at the bottom. Check your grip between repetitions.
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.