Pull-Up

Primary: Back

1. Get into the starting position. Grip the pull-up bar with an overhand grip slightly wider than shoulder-width apart. Hang with your arms fully extended, engage your core, and stabilize your body.
2. Begin the pull-up. Exhale as you smoothly pull your body upward, driving your elbows down toward your sides. Focus on using your back muscles while allowing your arms to assist.
3. Reach the top position. Aim to bring your chin above the bar without tilting your head back or extending your neck forward.
4. Return to the starting position. Inhale as you slowly lower yourself, maintaining control throughout the movement until your arms are comfortably extended.
5. Repeat the movement. Keep your body stable and avoid jerking, swinging, or using momentum.

Mistake 1: Jerking and swinging the body.

How to Fix: Avoid using momentum to pull yourself up. Perform the movement smoothly, controlling both the upward and downward phases.

Mistake 2: Reaching with your chin.

How to Fix: Don't stretch your neck toward the bar to complete the repetition. Keep your head in a neutral position and lift your body using your back and arm muscles.

1. Assisted Pull-Ups (Machine) — An easier variation using a counterweight to help you learn proper technique and gradually build strength.
2. Resistance Band-Assisted Pull-Ups — A variation that provides additional support, allowing you to perform the movement with less resistance.
3. Reverse-Grip Pull-Ups (Chin-Ups) — A variation performed with your palms facing you, increasing biceps involvement.

Sets

3

Reps

4–8

Rest Between Sets

90–120 seconds