- Feels in
- Back, biceps, grip
- Needed
- Pull-up bar
Step by step
- 1Grip the bar slightly outside shoulder width, palms facing away from you.
- 2Pull your shoulder blades down before you bend your arms.
- 3Pull your chin above the bar and keep your legs still.
- 4Lower under control until your arms hang straight.
Watch for
- Shoulders down before you pull
- Elbows toward your hips
- Full extension at the bottom
Common mistakes
- Kicking with your legs to get up.
- Half reps by not lowering all the way.
Too heavy
With a resistance band, or only the lowering phase over five seconds.
Too light
With extra weight in a belt, or a pause with your chin above the bar.
Injury prevention —
Do not swing your body to use momentum. Use a band for support if you cannot yet manage a full rep.
Frequently asked questions
Which muscles does the Pull-up train?
Back, biceps, grip
What do you need for the Pull-up?
Pull-up bar
What are common mistakes in the Pull-up?
Kicking with your legs to get up. Half reps by not lowering all the way.
What if the Pull-up is too hard?
With a resistance band, or only the lowering phase over five seconds.
How do you make the Pull-up harder?
With extra weight in a belt, or a pause with your chin above the bar.
Take this exercise further
More exercises for the same muscles
General information, not medical advice. If you have pain or an injury, discuss the exercise with your doctor or physiotherapist first.
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