BackIntermediate
Pull-Up
How to do it
- 1
Hang from the bar with an overhand grip slightly wider than your shoulders.
- 2
Pull your shoulder blades down and back before bending your arms.
- 3
Pull yourself up until your chin clears the bar, driving elbows toward your ribs.
- 4
Lower yourself with control to a full hang.
Common mistakes
- Kipping or swinging to get the chin over the bar.
- Stopping halfway down instead of reaching a full hang.
Tips
- Can't do one yet? Use band assistance or slow negatives.
- Think about pulling your elbows into your back pockets.
Alternatives
More back exercises
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Doorway pull-up bar
Unlocks pull-ups, chin-ups and hanging leg raises at home.
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