Pull-ups
BWBodyweightStrength
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Pull body up to bar
How to Perform Pull-ups
- 1Stand beneath a pull-up bar with hands shoulder-width apart, palms facing away (overhand grip).
- 2Grip the bar firmly, engaging your core and shoulders by pulling them down away from your ears.
- 3Hang fully with arms extended straight, knees slightly bent, and feet off the ground or crossed behind you.
- 4Inhale deeply, then exhale as you pull your chest toward the bar by driving elbows down and back.
- 5Continue pulling until your chin passes the bar, squeezing your shoulder blades together at the top.
- 6Inhale as you lower yourself slowly and controlled back to the full hang position.
- 7Repeat for desired reps, maintaining tension in your back throughout.
- 8Key form tips: Keep your body straight (no swinging or kipping); avoid shrugging shoulders up; engage lats fully—common mistakes include partial range of motion or using momentum.
