Setup & Positioning
"Grab a pull-up bar with your palms facing away from you (overhand grip), hands slightly wider than shoulder-width. Hang with arms fully extended, shoulders pulled down and away from your ears, and core lightly engaged."
Key point: “Think about pulling your chest toward the bar, not just your chin over it.”
Execution
"Pull yourself upward by driving your elbows down and back, keeping your shoulders away from your ears. Continue until your chin is above the bar or your chest lightly touches it. Lower yourself slowly and under control until your arms are fully extended."
Where You Should Feel It
- Lats and upper back working to pull you upward
- Biceps assisting
- Core stabilizing your body position
Where You Shouldn’t Feel It
- Shoulder impingement pain from shrugging
- Elbow discomfort from jerking movements
- Lower back strain from excessive arching
Breathing
"Exhale as you pull up, inhale as you lower down."
Common Mistakes to Avoid
- Kipping or swinging – Use controlled strength, not momentum.
- Shrugging shoulders up – Keep them down for joint safety.
- Half reps – Go to full extension for proper strength development.
