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Pull Ups

A compound bodyweight exercise that targets the back, biceps, and shoulders through a controlled pull movement.

Exercise Overview

Category

Dynamic Calisthenics

Exercise_Type

Strength

Difficulty_Level

Intermediate

Technique

Hang from a pull-up bar with hands slightly wider than shoulder-width apart, palms facing away. Pull your body up until your chin clears the bar. Lower back down with control to the starting position.

Starting Position

Hang from a pull-up bar with arms fully extended, hands slightly wider than shoulder-width apart, and palms facing away from you.

Finishing Position

Return to the starting hanging position with arms fully extended, maintaining control throughout the movement.

Form Cues

Keep your core tight, pull your elbows down and back, bring your chin over the bar, control the descent

Common Mistakes

Kipping or swinging, not going all the way down, not pulling chin over bar, arching back

Progression Tips

Try weighted pull-ups, different grip variations, or add resistance bands for assistance.

Regression Tips

Use resistance bands for assistance, perform negative pull-ups, or use an assisted pull-up machine.

Safety Notes

Maintain proper form to avoid shoulder strain. Stop if you experience pain in shoulders, elbows, or wrists.