How to do a pull-up
Grip the bar overhand, a little wider than your shoulders, and hang with your arms straight.
Pull your shoulders down away from your ears and brace your midsection, legs straight or ankles crossed.
Pull yourself up by driving your elbows down toward your ribs.
Keep going until your chin is over the bar.
Lower yourself under control until your arms are straight again.
These steps describe common technique. If something hurts, stop and ask a qualified coach or clinician.
Common pull-up mistakes
Kicking or swinging
Keep your legs still and your body tight. Swinging reps are a different exercise.
Stopping short of the bar
Count a rep when your chin clears the bar, and not before.
Not straightening at the bottom
Return to a full hang between reps, so every rep is the same length.
Shrugging up to the bar
Start each rep by pulling your shoulders down.
How to track your pull-up
Log the reps of every set. Over a few weeks, your most reps in one set and in one session show whether you are getting stronger. When you add weight, log it with the reps.
What GymTribe charts for Pull-Up
- Most reps in one set
- Max session reps across a workout
- Heaviest weight once you add load
- Estimated 1RM once you add load
