Pull-Ups
Primary Muscles
Lats
Secondary Muscles
BicepsUpper Back
Equipment
Pull-Up Bar
Difficulty
Intermediate
How to Perform
- Hang from a pull-up bar with hands slightly wider than shoulder-width, palms facing away.
- Engage your lats and pull your body up until your chin is above the bar.
- Hold briefly at the top, squeezing your back muscles.
- Lower yourself slowly with control to the starting position.
Pro Tips
- Initiate the movement by depressing your shoulder blades.
- Avoid swinging or kipping—use strict form.
- If you can't do full reps, use a band for assistance.
Common Mistakes
- Using momentum and kipping to get reps.
- Not going through full range of motion.
- Pulling with your arms instead of engaging your lats.