How to do Pull-Ups

Emphasis

A pull-up is a compound, pull-type exercise which works a large number of muscles in your back, shoulders and arms at the same time.

Starting Position

Grip the bar with a firm overhand grip. Make sure your hands are about shoulder width a part. Keep your arms straight as you hang from the bar.

Movement

Pull yourself upward towards the bar. Your chest should nearly touch the bar and your chin is over the bar. Let yourself down in a controlled manner.

Training Tips

• Keep your body straight without arching or swinging.


• You can either bend your knees and cross your feet or keep your legs straight so long as your feet don't touch the floor.

 

Warning Tips

• Lock out your elbows in the extended position. Failure to do so can result in injury to your elbows.


• You must stay in control at all times during this movement. The faster you perform this movement, the less control you will have, which in turn will increase your risk of injury. Lower your body at a controlled pace.


• Do not relax your body too much while in the initial position. This can place a great deal of stress on your shoulder joints.

 

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