Pull-up

LatsPull-Up Bar

Pull-ups are the ultimate bodyweight upper-body movement for developing back width, lat strength, and biceps power.

How to do it

1Grasp the bar with an overhand grip slightly wider than shoulder-width, hanging at full arm extension in a dead hang.

2Depress your shoulder blades down and back to engage your lats, then pull your chest up toward the bar.

3Drive your elbows toward your hips until your chin clears the bar without swinging or kicking.

4Lower yourself back down slowly and under control until your arms are fully extended.

5Maintain tension in your back and repeat for the desired number of reps.

Common mistakes

Kipping or kicking: swinging your body robs your back muscles of the workload.

Partial range of motion: stopping short of chin-over-bar or failing to lower to a dead hang.

Craning your neck: reaching your chin over the bar stresses your neck instead of using your lats.

Grip width extremes: gripping excessively wide or narrow reduces leverage and overloads joints.

Breathing

Exhale as you pull your chest up to the bar. Inhale smoothly as you lower back down.

Make it harder or easier

To make it easier: start with band-assisted pull-ups or negative pull-ups focusing only on the lowering phase.

To make it harder: add weight using a dip belt or slow down the eccentric lowering phase to 3–4 seconds.

Grip variations: try an underhand grip (chin-up) for more biceps focus or a wider overhand grip for lats.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.