equipment

Pull-up Bar, Bodyweight

sets

3-4

reps

5-12

rest

90-120 sec

1. Grip the bar with your palms facing you, hands about shoulder width apart.
2. Hang with your arms extended and feet off the floor.
3. Cross your ankles behind you for stability.
4. Brace your midsection and squeeze your glutes.
5. Set your shoulder blades down before you begin pulling.

1. Pull your shoulder blades down and back to start the movement.
2. Drive your elbows down and slightly forward as you pull up.
3. Continue until your chin clears the bar.
4. Lower under control until your arms are fully extended.
5. Pause briefly at the bottom before the next repetition.

Exhale as you pull up, inhale as you lower.

• Keep your chest up as you approach the bar.
• Keep your wrists straight and your grip firm.
• Avoid swinging — the movement should come from the arms and back.
• Lower slowly to make the most of each repetition.
• Keep your ribs down rather than arching the lower back hard.

• Kipping or swinging the hips to get up.
• Cutting the bottom of the range short.
• Letting the elbows flare wide instead of tracking forward.
• Straining the neck upward to clear the bar.
• Gripping too wide, which reduces the biceps advantage of this variation.

From a dead hang to chin above the bar. Use assistance if needed to keep the full range intact.