pull-up
dynamic exercise
closed chain
cues
- pronate arms
- fingers over bar without pinching top of palm
- look up, without extending chin at the top
- don't cross legs
- start from passive hang at bottom
- fully extend arms at bottom
- depress shoulders
- retract shoulder blades
- drive elbows down toward body
- full range of motion
- avoid momentum, kipping, swinging
- control the descent
- pull evenly with both sides
- pause at bottom
- pause at top
common mistakes
- too narrow grip causing wrist pronation, forearm focus
- too wide grip limiting range of motion
- inactive core
- shoulders shrugging at top
muscles
- latissimus dorsi
- deltoid
- pectoralis major
- teres major
- teres minor
- infraspinatus
- triceps brachii
- coracobrachialis
- trapezius
- levator scapulae
- rhomboids
- pectoralis minor
- biceps brachii
- brachialis
- brachioradialis
- flexor digitorum profundus
- flexor digitorum superficialis
- flexor pollicis longus
- flexor pollicis brevis
- flexor digiti minimi brevis
- rectus abdominis
- internal oblique
- external oblique
sources
- JTVK: How to do a Perfect Pull-Up
- GMB Fitness: Pull-Ups vs. Chin-Ups
- Fitness FAQs: Twenty Pull-Ups in a Row
- Fitness FAQs: Pull-Ups or Chin-Ups
- Fitness FAQs: The Best Way to Do Pull-Ups at Home
- Fitness FAQs: How to Pull-Up Correctly
- Fitness FAQs: How to Do a Perfect Pull-Up
- Fitness FAQs: Never Do Pull-Ups Like This
- Fitness FAQs: Master the Pull-Up
- Fitness FAQs: Lat Pulldown vs Pullup
- Fitness FAQs: Instant Pull Up Fix
- Jeremy Ethier: How To Get MORE Gains From Pull-Ups (4 Mistakes You Need To Fix)
- Michael Eckert: Five Tips for Easier Pull-Ups
- Calisthenic Movement: The Perfect Pull Up
- Calisthenic Movement: Improve Your Pull Up
- Calisthenic Movement: The Biggest Pull-Up Problem