The Complete Guide to Pull-Ups

Pull-ups target the back, biceps, and shoulders. This bodyweight exercise involves pulling your body up to a bar, enhancing upper body strength and endurance.

Equipment Needed

• Pull-up bar.

General Form Cues

• Starting Position:

  • Grasp the bar with hands shoulder-width apart, palms facing away.
  • Hang with arms extended, legs straight or crossed, and core engaged.
  • Avoid: Shrugging shoulders towards your ears.

• Pulling Phase:

  • Pull your body up until your chin is above the bar, keeping elbows close.
  • Avoid: Swinging legs or using momentum.

• Lowering Phase:

  • Slowly lower your body, fully extending your arms.
  • Avoid: Dropping quickly; maintain control.

  Video Demonstration

Pull-Ups Beginner Progressions:

• Assisted Pull-Ups: Use a resistance band for support.
• Negative Pull-Ups: Start at the top and lower slowly, using feet to assist back up.

Pull-Ups Advanced Progressions:

• Weighted Pull-Ups: Add weight for increased intensity.
• L-Sit Pull-Ups: Hold legs straight out in front for more core engagement.
• Muscle-Ups: Combine a pull-up and a dip by pulling above the bar. Also part of the muscle up skill progression.