← EXERCISE LIBRARYStrength

Pull-Up

The benchmark vertical pull — builds the lats, biceps and grip, and exposes any weakness in the whole chain.

DIFFICULTY
Advanced
EQUIPMENT
Bodyweight
PRIMARY MUSCLES
Lats · Biceps
ALSO WORKS
Traps · Forearms & Grip · Abs
HOW TO DO IT
  1. 01Hang from the bar with hands just outside shoulder-width, palms forward.
  2. 02Set the shoulders down and back before you pull — depress the shoulder blades.
  3. 03Pull the elbows down towards your ribs until your chin clears the bar.
  4. 04Lower under control to a full hang.
COACHING CUES
  1. 01Think elbows to hips, not chin to bar.
  2. 02Squeeze the bar hard — grip drives the whole pull.
  3. 03Full hang at the bottom; half reps build half backs.
COMMON MISTAKES
  1. 01Kipping to hide a strength gap on strict work.
  2. 02Stopping short of a full hang and losing shoulder health.
  3. 03Shrugging the shoulders up at the start of the pull.

Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.

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