Pull-up
Pull your chest toward a bar from a dead hang; use a band, a machine or a lat pulldown to build up to it.
- Muscle group: Back
- Equipment: Pull-up bar
- Difficulty: Advanced
Also known as: Pull up, Pullup, Overhand pull-up, Hagen over stangen, Kropshævning
How to do it
- Hang from the bar with an overhand grip slightly wider than the shoulders and shoulder blades set.
- Pull the elbows down and back until your chin clears the bar.
- Lower slowly to a full hang.
Common mistakes
- Kipping or swinging to cheat the reps.
- Cutting the range short at the bottom.
Alternatives
Watch a video demonstration on YouTube
“The Perfect Pull-Up 💪 Step by step” by Davis Diley (opens YouTube)
Used in the programmes
- Push / pull / legs 6-day6 days a week
- Back focus (gym)3 days a week
- Upper / lower hypertrophy 4-day4 days a week
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General technique guidance, not individual advice. Stop if something hurts and talk to a professional about injuries.