Pull-Ups

Starting position

1. Grab the bar with an overhand grip — palms facing away — slightly wider than your shoulders.
2. Hang with straight arms, legs together or crossed.
3. Pull your shoulders down away from your ears, set your shoulder blades slightly and brace your abs and glutes.

Execution

1. Exhale and start with your shoulder blades: pull them down and back, then pull yourself up, driving your elbows toward your ribs.
2. Rise until your chin clears the bar.
3. Pause for a moment while staying tight.
4. Inhale and lower smoothly to nearly straight arms.

Common mistakes

• Swinging or kipping — the back works less and the shoulders take more stress.
• Shrugging toward your ears — the traps take over and the shoulder sits in a vulnerable position.
• Stopping short of the top — partial range slows progress.
• Dropping without control — the joints take a hit at the bottom.

Beginner tips

• Start with 20–30-second dead hangs to build grip and shoulder strength.
• Practice negatives: jump to the top and lower over 3–5 seconds.
• Use a resistance band or an assisted pull-up machine and reduce the help gradually.
• Three clean reps beat eight swinging ones.

Alternatives

• Lat Pulldown to Front — the same movement with selectable weight
• Inverted Rows — an easier version with feet supported
• One-Arm Dumbbell Row — lat work with a free weight