BackIntermediatePull-up Bar

Pull-up

The pull-up is a bodyweight exercise that builds impressive upper-back and bicep strength. It requires pulling your body upward until your chin clears the bar, making it one of the best relative-strength indicators.

Primary Muscle

Back

Secondary Muscles

Arms

Step-by-Step Instructions

  1. 1

    Grab the pull-up bar with an overhand grip, hands slightly wider than shoulder-width.

  2. 2

    Hang with arms fully extended (dead hang position).

  3. 3

    Engage your lats by pulling your shoulder blades down and back.

  4. 4

    Pull yourself up by driving elbows toward your hips.

  5. 5

    Continue until your chin clears the bar.

  6. 6

    Lower yourself slowly and under control back to the dead hang.

  7. 7

    Repeat for the prescribed reps.

Common Mistakes

  • ✗Using excessive body swing (kipping) to get over the bar.
  • ✗Not reaching full extension at the bottom.
  • ✗Only doing partial reps (chin not clearing the bar).
  • ✗Shrugging shoulders instead of engaging lats.

Safety Tips

  • ✓Start with assisted pull-ups or negatives if you can't do full reps.
  • ✓Avoid swinging to prevent shoulder injuries.
  • ✓Warm up your shoulders before pull-up sets.
  • ✓Don't drop from the bar — lower yourself down.
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