Pull-Up

Purpose

The pull-up is a fundamental upper body exercise that builds back and biceps strength while engaging the core and improving grip strength.

Primary muscles worked: back, biceps, shoulders, core

Equipment needed: pull-up bar

Difficulty level: intermediate

Step-by-Step Technique

1. 1. Grip pull-up bar with palms facing away, slightly wider than shoulder-width
2. 2. Hang with arms fully extended (dead hang)
3. 3. Engage scapula by pulling shoulders down and back
4. 4. Pull chest toward bar by bending elbows
5. 5. Continue until chin clears the bar
6. 6. Lower with control back to dead hang

Common Mistakes to Avoid

• • Using momentum/kipping
• • Not fully extending arms at bottom
• • Not pulling high enough (chin below bar)
• • Shrugging shoulders toward ears
• • Crossing feet or swinging legs

Progressions

Start with easier variations and gradually progress to more challenging ones as you build strength:

1. 1. Assisted pull-ups (band or machine)
2. 2. Negative pull-ups (jump up, slow down)
3. 3. Standard pull-ups
4. 4. Weighted pull-ups (belt or vest)
5. 5. Mixed grip pull-ups
6. 6. Wide grip pull-ups
7. 7. Muscle-ups

Exercise Demonstration