Pull-Up

Form Cues

1. 1

   Grip the bar just wider than shoulder-width, palms facing away from you.

2. 2

   Hang at full extension — shoulders elevated near your ears.

3. 3

   Depress your shoulders (pull them down and back) before initiating the pull.

4. 4

   Drive your elbows down toward your hips as you pull your chin over the bar.

5. 5

   Squeeze your lats hard at the top of the movement.

6. 6

   Lower yourself under control to a full hang — don't drop.

Common Mistakes

• ●

  Kipping or swinging — use strict form to build real strength.

• ●

  Not reaching full extension at the bottom.

• ●

  Shrugging the shoulders at the start — depress first.

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  Pulling with biceps only — focus on driving elbows down.