Pull-Up

oec:pull-up

A fundamental upper-body bodyweight exercise where you pull yourself up to an overhead bar using a pronated grip.

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Also called: pullup, overhand pull-up, pronated pull-up, pull up, Pull-ups

How to do it

Grasp the overhead bar with an overhand (pronated) grip slightly wider than shoulder-width.
Hang with your arms fully extended in a dead hang, legs slightly bent or crossed if needed, and engage your core.

Initiate the movement by depressing and retracting your shoulder blades, drawing them down and together.
Drive your elbows down toward your hips and pull your chest toward the bar until your chin clears the bar.
Pause briefly at the top without straining your neck forward.
Lower yourself in a smooth, controlled motion until your arms and shoulders return fully to the starting hang.

Inhale at the bottom or on the way down; exhale forcefully as you drive your elbows down to pull yourself up.

Kicking or swinging the legs to generate momentum (kipping).: Brace the abdominals and squeeze the glutes to keep the lower body steady throughout the pull.
Reaching up with the chin to clear the bar without completing the arm pull.: Keep the neck neutral and focus on pulling your upper chest to the bar rather than craning your neck.
Cutting the bottom range of motion short.: Allow your arms to reach complete extension and let your shoulder blades elevate slightly before initiating the next rep.

Ensure the bar is securely mounted and can support your full body weight.
Avoid dropping rapidly into the bottom lockout to protect the shoulders and elbows.

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