Step-by-Step Instructions

1
Hang from a pull-up bar with a pronated (overhand) grip slightly wider than shoulder width, arms fully extended, and shoulders actively engaged (depressed away from the ears).
2
Initiate the pull by depressing and retracting the scapulae, then drive the elbows down and back as if putting them in your back pockets.
3
Pull your body upward until your chin clears the bar, focusing on driving the chest toward the bar rather than simply getting the chin over.
4
Squeeze the lats and mid-back at the top for a brief pause.
5
Lower yourself under control over 2-3 seconds to a full dead hang, fully extending the arms and allowing the scapulae to elevate and protract.
6
Reset at the bottom—eliminate any swing or kip before initiating the next rep.

Common Mistakes

Kipping or swinging the hips to generate upward momentum, which reduces lat activation and increases shoulder injury risk.
Stopping the descent before full arm extension, chronically shortening the range of motion and limiting lat stretch.
Leading with the chin by craning the neck to get over the bar rather than actually pulling the body high enough.
Allowing the shoulders to passively hang at the bottom without active engagement, which stresses the shoulder ligaments and labrum under bodyweight.

About This Exercise

The pull-up is a foundational compound bodyweight exercise that trains the latissimus dorsi, teres major, lower trapezius, and biceps through vertical pulling from a dead hang. It demands significant relative strength, scapular control, and grip endurance. The pronated grip emphasizes lat width and forearm involvement compared to chin-ups, making pull-ups one of the single most effective exercises for building a wide, V-tapered back.

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