Pull-Up

A foundational upper body pulling exercise using body weight to strengthen the back, shoulders, and arms.

Instructions

1. Grip the pull-up bar with your hands shoulder-width apart, palms facing forward.
2. Hang from the bar with your arms fully extended and your body straight.
3. Pull your body upward by driving your elbows down and back.
4. Continue pulling until your chest approaches the bar or your chin clears the top.
5. Pause briefly at the top and squeeze your back muscles.
6. Lower yourself in a controlled manner back to the starting position with arms extended.
7. Repeat for the prescribed number of repetitions.

Tips

• Keep your body straight and avoid swinging or kipping, especially when starting out.
• Focus on driving with your elbows rather than pulling with your hands.
• A wider grip emphasizes back muscles, while a narrower grip emphasizes biceps.
• If you cannot complete a pull-up, use an assisted pull-up machine or resistance bands.
• Consistency with pull-ups will develop significant upper body strength over time.