How can you properly perform a pull-up?

1 The basics

Before you attempt a pull-up, you need to master the basic elements of the movement: grip, posture, and activation. Your grip should be slightly wider than shoulder-width apart, with your palms facing away from you. This is called a pronated grip, and it targets your latissimus dorsi (lats) and biceps more than a supinated grip (palms facing you). Your posture should be neutral, with your spine aligned, your shoulders down and back, and your chest up. Avoid shrugging, arching, or rounding your back, as this can cause pain and injury. Your activation should be focused on engaging your lats, scapular muscles, and core, rather than relying on your arms or momentum. Think of pulling your elbows down and back, and squeezing your shoulder blades together, while keeping your core tight and stable.

2 The progression

If you are new to pull-ups, or you can't do one yet, you need to follow a progression that will help you build the strength and technique necessary. You can start with assisted pull-ups, using a band, a machine, or a partner to help you lift yourself up. The key is to use as little assistance as possible, and to lower yourself slowly and with control. You can also do negative pull-ups, where you start from the top position and lower yourself as slowly as you can, until you reach the bottom. This will train your eccentric strength, which is the ability to resist gravity. Another option is to do inverted rows, where you lie under a bar or a suspension trainer, and pull yourself up until your chest touches the bar. This will work your horizontal pulling muscles, which are important for pull-ups.

3 The variations

Once you can do a few pull-ups with good form, you can challenge yourself with different variations that will increase the difficulty and target different muscles. You can change your grip width, direction, or position, to work your lats, biceps, triceps, or forearms more. For example, you can do a narrow grip pull-up, a chin-up, or a neutral grip pull-up. You can also add weight, either by wearing a vest, a belt, or a backpack, or by holding a dumbbell or a kettlebell between your legs. This will increase the resistance and the intensity of the exercise. You can also do explosive pull-ups, where you pull yourself up as fast as you can, and try to get your chest over the bar. This will train your power and speed.

4 The mistakes

When doing pull-ups, it's important to avoid common mistakes that can ruin your performance and increase your risk of injury. Don't rely solely on your arms for the movement; use your back and scapular muscles to initiate it, and keep your elbows close to your body. Avoid swinging or kipping; instead, keep your body straight and rigid, and use a smooth and consistent motion. Also, make sure you don't go too high or too low – the ideal range of motion is from a dead hang, with arms fully extended and shoulders relaxed, to a chin over the bar, with elbows bent at 90 degrees and lats contracted. Doing this will ensure the exercise is effective and safe.