Pull-Up
The classic bodyweight back exercise. Hanging from a bar with an overhand grip, you pull your chin up over the bar and lower yourself back down.
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From a dead hang, pull your elbows down to your ribs
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How to do it
- Grab the bar with an overhand grip, hands a little wider than your shoulders.
- Hang with your arms straight, then pull your shoulder blades down and back to engage your back.
- Pull yourself up by driving your elbows down toward your ribs.
- Keep going until your chin clears the bar, with your chest lifted toward it.
- Lower yourself under control until your arms are straight again.
Common mistakes
- Kicking or swinging your legs to get momentum.
- Cutting the rep short at the bottom instead of reaching straight arms.
- Craning your neck to get your chin over the bar rather than pulling higher.
- Shrugging your shoulders up toward your ears as you pull.
The animation shows general technique, not advice for your body. If you have an injury or are new to lifting, check your form with a qualified coach. See the Disclaimer.
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View in 3D →Dumbbell Biceps Curl
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View in 3D →Resistance Band Pull-Apart
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