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Pull-Up
intermediatePull · Lats, biceps, upper back · Pull-up bar
A bodyweight staple for building a strong, wide back.
How to do it
- Hang from the bar with an overhand grip, slightly wider than shoulders.
- Engage your shoulder blades and pull your chest toward the bar.
- Continue until your chin clears the bar.
- Lower yourself with control back to a full hang.
Coaching tips
- Think about pulling your elbows down and back, not just curling up.
- Keep a slight hollow-body brace to avoid excessive swinging.
- If you can't yet do a full rep, use a band or a slow negative to build strength.
Common mistakes
- Using momentum/kipping when the goal is strict strength.
- Not achieving full range of motion (partial reps).
- Shrugging the shoulders up toward the ears at the top.