IntermediatePullVertical Pull
Muscles Worked
Primary
Back
Quick Cues
Equipment Needed
Pull-Up Bar
- Grip the bar with an overhand grip, hands slightly wider than shoulder-width.
- Hang with arms fully extended and shoulders engaged.
- Pull yourself up by driving your elbows down until your chin clears the bar.
- Lower yourself back down under control to a full hang.
- Avoid swinging or kipping to generate momentum.
- Repeat for the desired number of repetitions.
Common Mistakes
Kipping or swinging the legs
Not pulling the chin above the bar
Crossing the legs and losing core tension
Pro Tips
Pull your chin over the bar using an overhand grip
Initiate the pull by depressing and retracting your shoulder blades
Add weight with a belt once you can do 10 or more strict reps
Your Progress
Variations
Chin-Up
Weighted Pull-Up
Lat Pulldown