Wiki/Exercises/Pull Up

Pull Up

backbodyweight

Where the back muscles sit, front and back.

Anatomical figures from body-muscles by Ivan Vulović, Apache-2.0.

Primary muscle

back

Equipment

bodyweight

Secondary muscles

arms, core

How to perform

Grip the bar slightly wider than shoulder width, palms facing away. Start from a dead hang with shoulders active rather than fully relaxed. Pull your elbows down and back, leading with your chest towards the bar. Continue until your chin clears the bar, then lower under control to a full hang. If you cannot yet do one, use a band or the assisted machine, and include slow negatives. Common mistakes: kipping to generate momentum, stopping short of a full hang, and pulling with the arms rather than driving the elbows down.

Technique video

The Best Way To Do Pull Ups For A Wide Back (Optimal Training Technique) by Jeff Nippard, on YouTube. Embedded with no tracking cookies until you press play.