Pull-Up

About the movement

The gold-standard vertical pull. Pull-ups build wide lats and serious grip strength, and they reward consistent practice more than any machine.

How to do it

1. 1

   Grip the bar slightly wider than shoulder width, palms facing away. Hang with arms fully extended.

2. 2

   Pull your shoulder blades down and together to start the movement.

3. 3

   Drive your elbows toward your ribs until your chin clears the bar.

4. 4

   Lower yourself under control back to a full hang.

Form tips

• •Avoid swinging or kipping; strict reps build more muscle.
• •Do not crash into the bottom of the rep; lower with control.
• •Use bands or an assisted machine to build up to your first strict rep.