Pull-Up

A pull-up is a bodyweight strength exercise where you hang from a bar and pull yourself up until your chin clears it. It mainly trains your lats and biceps, while your core works to keep your body still.

Start by hanging from a sturdy overhead bar with your hands just outside shoulder width and your palms facing away from you. Straighten your arms fully so your shoulder blades stretch, keep your legs either straight or bent at the knees, and point your toes slightly forward so you do not swing.

Pull your shoulder blades down and back, then drive your elbows toward your ribs as you lift your chin over the bar. Lower yourself slowly and with control until your arms are straight again, then repeat.

Breathe out as you pull up and breathe in as you lower down. Keep your ribs down and your core tight so your lower back does not arch. To make it easier, loop a resistance band over the bar or use an assisted pull-up machine. To make it harder, add weight with a belt or slow down the lowering phase.

Fault: You pull only with your arms and forget to move your shoulder blades first. Fix: Start each rep by lowering your shoulders away from your ears and squeezing your shoulder blades together, then bend your elbows.

Fault: You swing your legs or kick to get your chin over the bar. Fix: Keep your legs still, squeeze your glutes, and point your toes slightly forward to stay in one straight line.

Fault: Your chin does not reach the bar or you drop too fast. Fix: Use a full range of motion on every rep; lower until your arms are straight, and only count reps where your chin clears the bar.

Fault: Your shoulders roll forward or shrug at the bottom. Fix: Keep your shoulders down and back at the start and finish of each rep; if you cannot hold that position, switch to an easier scale.