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Pull-up

Pull-upPull-up
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At a glance

Equipment
Pull-up bar
Suggested reps
3–4 sets of 5–10 reps

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Common mistakes

  • You kip or swing the legs to generate momentum instead of pulling from a dead hang.

  • You cut the top short, getting the chin to bar level by craning the neck rather than actually clearing it.

  • You drop out of the top instead of lowering under control, wasting the half of the rep that builds the most strength.

  • You start pulling with bent arms, never returning to a full hang between reps.

What to focus on

  • Set the shoulders down away from your ears before each pull; the first inch of movement should come from the shoulder blades.

  • Think about pulling the bar down to you rather than pulling yourself up, and lead with the chest.

  • Take the lowering phase slow; if you cannot do full reps yet, slow negatives are how you earn them.

Related strength moves

Sources & further reading

  1. 1.Pull-ups drive peak latissimus dorsi activation; a chin-up (palms-up) grip recruits more biceps, a pull-up (palms-away) grip more lower trapezius J. Strength and Conditioning Research (2010), Youdas et al.