equipment

Pull-up Bar, Bodyweight

sets

3-4

reps

5-12

rest

90-120 sec

1. Grip the bar with your palms facing away, hands slightly wider than shoulder width.
2. Hang with your arms extended and your feet clear of the floor.
3. Cross your ankles or hold your legs slightly forward for stability.
4. Brace your midsection so your body does not swing.
5. Set your shoulder blades down away from your ears before you pull.

1. Begin by pulling your shoulder blades down and back.
2. Drive your elbows down toward your ribs to pull your body up.
3. Continue until your chin clears the bar.
4. Lower yourself under control until your arms are extended again.
5. Reset your shoulder position at the bottom before the next repetition.

Exhale as you pull yourself up, inhale as you lower back down.

• Lead the movement with your elbows, not your hands.
• Start each rep by setting the shoulder blades down.
• Keep your body still rather than kicking your legs.
• Lower all the way to straight arms.
• Use a band or an assisted machine if you cannot complete the set with control.

• Swinging the legs to generate momentum.
• Stopping short of full arm extension at the bottom.
• Shrugging the shoulders toward the ears at the start of the pull.
• Craning the neck forward to get the chin over the bar.
• Dropping quickly out of the top position instead of lowering under control.

From a full hang with arms extended to the chin clearing the bar. If you cannot reach the top with control, use assistance and keep the full range rather than shortening it.