StrengthIntermediatepull-up bar

Pull-Up

A vertical pulling exercise where you hang from a bar and pull your chin above it. One of the best exercises for lat and upper-back development.

How to do it

  1. 1Grip the bar slightly wider than shoulder-width, palms facing away
  2. 2Start from a dead hang with shoulders engaged (not shrugged to ears)
  3. 3Pull elbows down and back, driving chest toward the bar
  4. 4Chin clears the bar, then lower with control to full hang

Common mistakes

  • Kipping or swinging to get over the bar
  • Not going to full dead hang at the bottom
  • Craning the neck forward instead of pulling the chest up

Muscles worked

latsbicepsupper backcoreforearms

Variations

Easier

Band-assisted pull-up or negative pull-up

Harder

Weighted pull-up or muscle-up

Used in

General Fitness🤼 Wrestling🏊 Swimming🏋️ Functional Fitness🏈 Football

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