Back to Exercises
Intermediate
Pull-Up
Best bodyweight back builder, use as primary vertical pulling movement
backPull-Up Bar
Instructions
- 1Hang from a pull-up bar with arms fully extended
- 2Grip slightly wider than shoulder-width with palms facing away
- 3Initiate the pull by depressing and retracting shoulder blades
- 4Pull your body up until chin clears the bar
- 5Lower yourself with control to full arm extension
- 6Repeat for desired reps
Coaching Cues
- Think about pulling elbows down and back, not pulling with arms
- Engage core to prevent swinging
- Drive chest toward the bar
- Full range of motion - dead hang at bottom, chin over bar at top
- Control the eccentric on the way down
Common Mistakes
Half reps (not full range)
Fix: Start from dead hang, pull chin over bar
Excessive swinging/kipping
Fix: Engage core, minimize momentum
Shrugging shoulders
Fix: Keep shoulders down and back throughout
Bending at hips
Fix: Keep body in straight line, engage core
Breathing
Exhale as you pull up, inhale as you lower down
Recommended Reps
3-4 sets of 5-12 reps, or to failure
Safety Notes
- • Ensure bar is secure before starting
- • Use controlled tempo to avoid shoulder strain
- • Stop if you experience shoulder impingement symptoms
