Back · Quick demonstration
Pull-Up
An overhand-grip pull-up, shown from behind so you can see the path of the elbows.
Two points to remember
Target muscles
Latissimus dorsi and upper back
Biceps, forearms, and core help control the movement.
How to do it
- Use an overhand grip and begin from a controlled hang with your shoulders engaged.
- Pull your elbows down toward your ribs without kicking or swinging.
- Lower with control until your arms straighten. Use assistance if you cannot keep the movement steady.
Drive your elbows down without swinging your legs.
Common mistakes
- Kicking or swinging to gain momentum.
- Craning your neck to reach the bar.
- Dropping quickly instead of controlling the lowering phase.
