How to Perform
- Grip a pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart
- Hang with arms fully extended and shoulders engaged (active hang: shoulder blades pulled slightly down)
- Initiate the pull by driving your elbows down and back while squeezing your shoulder blades together
- Pull yourself up until your chin clears the bar
- Pause briefly at the top with your chin above the bar
- Lower yourself in a controlled manner back to a full dead hang
- Repeat for the desired number of repetitions
Form Cues
Do:
- Start each rep from a full dead hang with shoulders actively engaged
- Drive your elbows toward your hips as you pull
- Keep your core tight to prevent swinging
- Control the descent for at least 2 seconds
Don't:
- Use kipping or swinging to get your chin above the bar
- Pull with only your arms; initiate the movement from your back
- Cut the range of motion short by not going to a full hang at the bottom
- Crane your neck to get your chin over the bar; your body should rise naturally
Progressions
Once you can perform 3 sets of 8-10 strict pull-ups, progress to the chest-to-bar pull-up for increased range of motion, or the archer pull-up for unilateral strength development toward the muscle-up and one-arm pull-up.
Common Mistakes
- Half reps: Not extending fully at the bottom robs you of the hardest part of the range of motion and limits strength gains
- Excessive swinging: If you're swinging, pause at the bottom of each rep to eliminate momentum
- Neck craning: Jutting your chin forward to clear the bar doesn't count; focus on pulling higher with your chest
- Grip issues: If grip fails before your back does, incorporate dead hangs and farmer's carries to build grip strength separately