Form cues
- Lead with chest
- Drive elbows down
- Don't swing
- Engage shoulders
Exercise
Pull-Up / Chin-Up
Back, body weight
A bodyweight pulling exercise that develops lat and upper body strength using a hanging bar.
Target: lats. Also works: biceps brachii, brachialis, rhomboids, trapezius, rear deltoids.
Steps
- Stand under a pull-up bar and grip it with your chosen grip (overhand for pull-up, underhand for chin-up).
- Hang at full arm extension with shoulders engaged.
- Brace your core and pull your chest up toward the bar by driving elbows down.
- Clear the bar with your chin or chest as you squeeze your lats.
- Lower yourself under control to the starting hang position.
Common mistakes
- Not going to full hang
- Using leg kick or swing
- Chin not over the bar
- Shrugging shoulders
Breathing
Exhale as you pull up, inhale as you lower down.
In the app, search for Pull-Up / Chin-Up and add it to a workout.