Pull-up
Back ·Bodyweight ·Intermediate
Muscles worked
Lats
Biceps
Forearms
How to do Pull-up
- Reach up and grip a fixed pull-up bar with palms facing forward, hands slightly wider than shoulders.
- Hang from the bar with arms fully extended, then engage the lats by pulling the shoulder blades down.
- Brace your core, squeeze the glutes, and cross the ankles to keep the body in a tight line.
- Pull yourself up by driving the elbows down toward the ribs until your chin clears the bar.
- Pause briefly at the top with the chin over the bar, squeezing the lats and upper back.
- Lower yourself slowly over 2 to 3 seconds back to a full dead hang before the next rep.
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