Setup & Positioning
"Grab the pull-up bar with your palms facing toward you (underhand grip), hands about shoulder-width apart. Hang with arms fully extended, shoulders pulled down and back, and core engaged."
Key point: “Keep your elbows close to your sides as you pull—this will hit the biceps more.”
Execution
"Pull yourself upward by bending your elbows and driving them toward the floor. Keep your shoulders down and away from your ears. Continue until your chin is above the bar, then lower slowly until your arms are fully extended."
Where You Should Feel It
- Biceps working harder than in the pull-up
- Lats and mid-back assisting
- Core stabilizing your position
Where You Shouldn’t Feel It
- Shoulder pain from flaring elbows
- Elbow strain from poor wrist position
- Neck tension from craning upward
Breathing
"Exhale as you pull up, inhale as you lower down."
Common Mistakes to Avoid
- Swinging for momentum – Keep movement strict.
- Shrugging shoulders toward ears – Stay packed down.
- Stopping short – Use a full range of motion for best results.
