Pull-up
Back · Bodyweight · also biceps
Set up
A pull-up bar. An assisted pull-up machine, or a thick band looped over the bar, can take some of your weight.
Steps
- Hang from the bar with hands a little wider than your shoulders, palms facing away.
- Pull your shoulders down, away from your ears.
- Pull yourself up until your chin is over the bar.
- Lower yourself slowly until your arms are straight.
Keep in mind
- Pull your elbows down towards your ribs
- No swinging or kicking
- Lower slowly, taking about two seconds
Common mistake
Swinging and kicking to get up. Do fewer, cleaner reps, or use the assisted machine.
Safety
Use a bar that is fixed firmly and can take your weight. At the end, step down; don't drop.
Stop and rest if you feel chest pain, dizziness, unusual shortness of breath or sharp joint pain. Get medical help if it doesn't settle.