Pull-up

  • Working: lats
  • less: biceps, upper back
  • Equipment: Pull-up bar
Pull-up: top and bottom position of the repetition, 3D model
Top and bottom of the repetition
Open 3D technique

Technique

  1. Hands a little wider than the shoulders, palms facing away.

  2. In the hang keep the shoulders down away from the ears, do not sag.

  3. Up 1.5 s: pull the elbows down to the ribs, chin to the bar.

  4. Down 2.5 s with no swinging or kicking.

  5. Stop if the shoulder hurts.

Common mistakes

  • Swinging and kicking for momentum — start each rep from a calm hang.
  • Shoulders up at the ears in the hang — pull them down away from the ears.
  • Dropping down fast — lower yourself slowly, 2–3 s.
  • Not strong enough yet — use negative pull-ups or the lat pulldown.

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