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Pull Up

A compound upper body exercise that targets the back, biceps, and shoulders through controlled bodyweight pulling movements on a pull-up bar.

Exercise Overview

Category

Dynamic Calisthenics

Exercise_Type

Strength

Difficulty_Level

Advanced

Technique

Grasp the pull-up bar with hands slightly wider than shoulder-width and palms facing away from you. Hang with arms fully extended, then pull your body up until your chin clears the bar, then lower back to starting position.

Starting Position

Grasp the pull-up bar with hands slightly wider than shoulder-width, palms facing away from you, and body hanging with arms fully extended.

Finishing Position

Return to the starting position with arms fully extended and body hanging, maintaining the same grip and body position throughout the movement.

Form Cues

Keep your core tight, pull your elbows down, squeeze your shoulder blades, control the movement, breathe steadily

Common Mistakes

Swinging, incomplete range of motion, poor form, not engaging core, rushing the movement

Progression Tips

Add weight, increase repetitions, perform variations, incorporate tempo changes, try different grip positions.

Regression Tips

Use assistance bands, perform negative pull-ups, focus on form over repetitions, reduce range of motion, practice hanging.

Safety Notes

Maintain proper form to avoid shoulder strain. Stop if you experience pain in shoulders, elbows, or wrists. Ensure the pull-up bar is stable and properly secured. Keep your core engaged throughout the movement.