💪 Pull-Ups
Hang from a bar and pull yourself up until your chin clears the bar. The gold standard of upper body pulling strength.
Upper BodyAdvancedPull-Up Bar4 × 6
How to do the Pull-Ups
- Hang from the pull-up bar with an overhand grip, slightly wider than shoulder-width
- Start from a dead hang with arms fully extended
- Pull yourself up by driving your elbows down and back
- Continue until your chin clears the bar
- Lower yourself slowly back to a dead hang
Form tips
- Initiate the pull by depressing your shoulder blades
- Don't kip or swing — strict form
- Full range of motion: dead hang to chin over bar
- If you can't do a full pull-up, use a band for assistance
Muscles worked
Latissimus Dorsi, Biceps, Rear Deltoids, Core
When to be cautious
- Shoulder pain
- Elbow tendinitis
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