Pull-Up
BWBodyweightStrength
The pull-up is a classic bodyweight strength exercise where you hang from a bar and pull your body upward until your chin clears it, primarily targeting the latissimus dorsi and upper back muscles while also engaging the biceps, shoulders, and core. It builds upper-body pulling power, improves grip strength, and enhances overall functional fitness. Ideal for athletes, climbers, and anyone seeking to develop a strong, V-shaped torso with minimal equipment like a pull-up bar.
How to Perform Pull-Up
- 1Stand beneath a pull-up bar with feet shoulder-width apart and grip the bar slightly wider than shoulder-width using an overhand grip (palms facing away).
- 2Engage your core and bend your knees to lift your feet off the ground, hanging fully with arms extended straight (dead hang position).
- 3Pull your shoulder blades down and back to stabilize your shoulders.
- 4Inhale deeply, then exhale as you pull your chest toward the bar by bending your elbows and driving them down toward your ribs.
- 5Continue pulling until your chin clears the bar or your chest touches it (full range of motion).
- 6Inhale as you slowly lower yourself back to the dead hang position with control, resisting the descent.
- 7Repeat for desired reps, then step down safely by bending your knees and absorbing the landing.
- 8Key form tips: Keep your body straight (no swinging or kipping); avoid shrugging shoulders toward ears; fully extend arms at the bottom. Common mistakes: Using momentum instead of strict pulling strength, incomplete range of motion, or flaring elbows out.
