KEY TARGETS
- Primary MuscleBack
- EquipmentBodyweight
AVOID MISTAKES
- • Rapid descent without control
- • Improper bracing / lost tension
- • Inconsistent range of motion
Setup
Grip the bar slightly wider than shoulders, full hang with scapula depressed.
Execution
Initiate by pulling the shoulder blades down, then drive elbows toward ribs until chin clears the bar.
Key Cues
Start with scapular pull
Elbows to ribs
Full range of motion
No kipping
Controlled descent
Common Mistakes
Half reps
Swinging/kipping
Shrugging shoulders
Neck reaching
Losing tension at bottom
Programming
3-4 sets of 5-10 reps. Use bands or negatives if needed.
READY TO LIFT?
Add the Pull-ups to your next training cycle. The next week can change from what you logged.
Start Free Cycle