Pull-Ups (Pull Movement)
Primary Muscles
Lats, Upper Back, Biceps, Rear Delts, Core
Equipment
Pull‑Up Bar
Level
Intermediate, Advanced
Sets & Reps
2-4 Sets 3-15 Reps
Coaching Cues
- Start from a dead hang with arms fully extended.
- Pull your shoulder blades down and back before bending your elbows.
- Drive your elbows toward your ribs as you pull up.
- Keep your core tight and legs still — no swinging.
- Aim to get your chin over the bar with control.
- Lower yourself slowly back to a full hang.
Common Mistakes
- Using momentum or “kipping".
- Shrugging shoulders upward.
- Half‑reps (not reaching full hang or chin height).
- Flaring elbows out wide.
- Arching the lower back excessively.
Modifications
- Assisted Pull‑Up Machine
- Band‑Assisted Pull‑Ups
- Negative Pull‑Ups (eccentrics)
- Chin‑Ups (easier grip option)