Pull-up
Also called pullup, overhand pull-up
- Works
- Sides of the back · latissimus dorsi
- Front of the upper arm · biceps brachii and brachialis
- Upper back · trapezius and rhomboids
- Forearm and grip · wrist and finger flexors
- Needs
- Pull-up bar
Setup
Hold the bar with palms facing away, hands a little wider than your shoulders. Hang with straight arms.
Steps
- Pull your shoulder blades down.
- Pull your chest toward the bar until your chin is above it.
- Lower slowly to a full hang.
Breathing
Breathe in as you lower. Breathe out as you pull.
Where you feel it
In the sides of your back, the front of your upper arms and your grip.
Common mistakes
- Kicking or swinging to get up.
- Stopping short of a full hang at the bottom.
- Reaching the chin forward instead of lifting the chest.
When to stop
Stop if you feel sharp pain, pain in a joint, dizziness or numbness.