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Pull-up
The basic vertical pull. From a dead hang with straight elbows to chin over the bar, no swinging.
- Level
- Intermediate
- Equipment
- Pull-up bar
- Measure
- reps
- Tempo
- 1-1-2-0 (down, pause, up, pause)
latsbicepsforearms and gripcore
Technique
- Active hang: shoulder blades pulled down, abs braced, legs slightly in front (hollow).
- The pull starts with the shoulder blades, then the elbows bend.
- Elbows drive down and back, chest to the bar, chin over the bar.
- Controlled descent to a full hang, no cutting the range.
Common mistakes
- Kipping (swinging the legs): the force comes from momentum, not the back.
- Incomplete hang at the bottom: skips the hardest part.
- Shoulders shrugged to the ears at the top: no scapular depression.
The 3D model is in Pro
The diagrams and notes on this site are free. Pro adds what you need to actually train.
- 3D model of every exercise: rotate the camera, male or female body
- Working muscles highlighted on the model in every phase
- All progression paths with sets, targets and rest
- Training log, level passes, records and charts
- iOS and Android app on the same account
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