Exercise library
Pull-Up
Back · Vertical pull
Vertical pullCompound
The benchmark vertical pull, taking your bodyweight from a dead hang to chin over bar with an overhand grip.
- Difficulty
- Hard
- Tracking
- Measured in reps
Muscles worked
BackBicepsCoreShoulders
Equipment
Pull-up bar
How to do it
- Hang from a bar with an overhand grip slightly wider than your shoulders and your arms straight.
- Pull your shoulder blades down and back to start the movement, then drive your elbows down toward your ribs.
- Keep pulling until your chin clears the bar without shrugging or swinging.
- Lower under control all the way back to straight arms.
Coaching cues
- Squeeze your glutes and point your toes slightly forward to stop your legs swinging.
- If you cannot get a full rep yet, use band assistance or slow negatives.