Pull Up

Equipment

Gym Equipment Needed

Muscle Group

Back

Setup

Use a sturdy pull-up bar with enough clearance to hang freely. If grip is a limiter, use chalk. If you’re building volume, you can use bands or an assisted pull-up machine to keep reps strict and consistent.

Starting Position

Grip the bar with an overhand grip (slightly wider than shoulder-width is common). Hang with arms fully extended. Set your shoulders down and back into an active hang (don’t shrug up into your ears). Brace your core, keep ribs down, and keep your legs slightly in front of you with feet together to reduce swinging. Start from a dead still position.

Execution

Inhale and brace. Initiate by pulling your shoulder blades down and back, then drive your elbows toward your ribs as you pull your chest up toward the bar. Keep your body tight and avoid kicking. Pull until your chin clears the bar (or chest approaches the bar if you’re strong enough). Exhale near the top, pause briefly, then lower under control back to full extension with a smooth 2–3 second descent. Reset any swing and repeat for the desired reps.

Tips on doing this exercise

Think “shoulders down, elbows to ribs”—this keeps it back-focused and shoulder-friendly.

Start every rep from dead still; if you swing, pause and reset.

Use assistance (band/machine) to keep reps strict through full range.

Control the descent—slow negatives build strength fast.

Progress by adding reps first, then reducing assistance, then adding load once bodyweight reps are solid

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Common Mistakes

Shrugging shoulders up and pulling without scapular control

Kipping/swinging legs to generate momentum

Cutting range short (not reaching full hang or not clearing the bar)

Flaring elbows excessively or pulling behind the neck

Rushing the lowering phase and dropping into the bottom

Losing core tension and arching excessively through the low back

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Recommended Ranges

Strength focus: 4–6 sets of 3–6 reps (full rest, strict)

Hypertrophy focus: 3–5 sets of 6–10 reps (assistance if needed to stay clean)

Volume building: 20–50 total quality reps in a session (sets across the workout)
Rest 2–3 minutes for heavy sets; 60–120 seconds for moderate sets.

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