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Pull Ups

A compound bodyweight exercise that targets the back, shoulders, and arms through a pulling motion from a hanging position.

Exercise Overview

Category

Dynamic Calisthenics

Exercise_Type

Strength

Difficulty_Level

Advanced

Technique

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

Starting Position

Hang from a pull-up bar with arms fully extended, body forming a straight line.

Finishing Position

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

Form Cues

Pull elbows down, squeeze shoulder blades, keep body straight, control the movement

Common Mistakes

Using momentum, not going full range, poor form, rushing the movement

Progression Tips

Add weight, try different grips, increase repetitions, add pauses

Regression Tips

Use assistance bands, reduce range of motion, focus on form, use support

Safety Notes

Ensure the pull-up bar is properly secured. Stop if you feel pain in your shoulders or back. Consult a professional if you have upper body issues.