Pull-Up
Overhand grip wider than shoulders
- Level
- Beginner
- Equipment
- Pull-Up Bar
- Movement
- Pull up · Hanging
- Tracks
- Reps only
Works
Lats Back Biceps Rhomboids Traps Forearms
How to do it
- Grab the bar with an overhand grip slightly wider than shoulder width.
- Hang with arms fully extended and shoulders actively engaged.
- Pull your chest up toward the bar by driving elbows down.
- Pause briefly when your chin clears the bar.
- Lower your body slowly until arms are straight again.
Common mistakes
- Using momentum to swing the body upward.
- Stopping the movement before full arm extension.
- Shrugging shoulders up toward the ears during the hang.
- Craning the neck forward to reach the bar.
Safety
Avoid dropping suddenly from the top position to protect shoulder joints.
Do not perform if you have existing shoulder impingement issues.
Tips
- Initiate the pull by depressing your shoulder blades first.
- Keep your core tight to prevent swinging or kipping.
- Visualize pulling your elbows into your back pockets.
Details
- Base movement
- Pull up
- Arms
- Both
- Hand orientation
- Pronated (palms down / away)
- Grip width
- Wide
- Body position
- Hanging
