Pull-Up

The Pull-Up is a advanced-level strength exercise that targets lats, biceps and supports back, core.

• One of the best upper-body pulling exercises for back width and strength.
• Builds grip strength and biceps with zero equipment beyond a bar.

1. 1

   Grip the bar slightly wider than shoulder-width with palms facing away.

2. 2

   Hang with straight arms, shoulders engaged and core braced.

3. 3

   Pull your chest toward the bar by driving your elbows down and back.

4. 4

   Lower yourself under control until your arms are fully extended.

• Can’t do a full pull-up yet? Use resistance bands or negative reps (slow lowers).
• Pull your shoulder blades down before you start the pull.
• Avoid swinging — keep the movement strict and controlled.

• Kipping or swinging to generate momentum.
• Stopping halfway down and losing the full range of motion.

• Warm up before starting and stop immediately if you feel sharp pain.

Use a resistance band or an assisted pull-up machine, or perform slow negatives — jump up and lower for 5 seconds.

1. 1.Work toward 10 clean reps before adding any load.
2. 2.Add a small weight or pause at the top of each rep.

General guidance — adjust based on your experience and goals.