Pull-Up

The king of upper body pulling exercises — builds back width, grip strength, and total pulling power

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⚡ Quick Reference

Aspect	Details
Pattern	Vertical Pull
Primary Muscles	Lats, Upper Back
Secondary Muscles	Biceps, Core
Equipment	Pull-Up Bar
Difficulty	⭐⭐ Intermediate
Priority	🔴 Essential

Movement Summary

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🎯 Setup

Starting Position

1. Grip: Overhand (pronated) grip on the bar
   • Thumbs wrapped around bar for security
   • Hands slightly wider than shoulder-width
2. Hang: Achieve full dead hang with arms extended
3. Shoulders: Start with shoulders slightly elevated (scapula protracted)
4. Core: Engage core to prevent swinging
5. Legs: Cross ankles or keep legs straight, don't swing

Equipment Setup

Equipment	Setting	Notes
Bar height	High enough for full hang	Feet shouldn't touch ground
Grip aids	Optional straps/chalk	For grip strength limiting factor
Assistance	Bands or assisted machine	For those building up to bodyweight

Setup Cue

"Grip tight, hang dead, shoulders back — own the bottom position"

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🔄 Execution

The Movement

⬇️ Dead Hang

What's happening: Full extension, preparing to engage

1. Arms completely straight, hanging from bar
2. Shoulders slightly elevated (scapula relaxed)
3. Core tight to prevent body swing
4. Breathing: Deep breath before pulling

Feel: Stretch in lats, weight in shoulders

🔥 Scapula Engagement

What's happening: First movement is shoulder blade retraction

1. Depress and retract shoulder blades ("pull shoulders down and back")
2. This creates a small upward movement before arm bend
3. "Show your chest to the bar"
4. Breathing: Hold breath during pull

Common error here: Immediately bending arms without scapula engagement

⬆️ Pulling Up

What's happening: Pull body to bar

1. Drive elbows down and back — not just up
2. Think "pull bar to chest" not "pull chin over bar"
3. Keep core tight, don't arch excessively
4. Pull until chin clears bar (minimum) or chest touches bar (better)

Tempo: 1-2 seconds (controlled, powerful)

Feel: Lats contracting hard, biceps engaged, back muscles squeezing

🔝 Top Position

What's happening: Peak contraction

1. Chin over bar (minimum) or chest to bar (ideal)
2. Shoulder blades fully retracted
3. Elbows pointing down and slightly back
4. Brief pause for control

Breathing: Exhale at top or hold

⬇️ Lowering

What's happening: Controlled descent

1. Resist gravity — don't just drop
2. Maintain scapula engagement initially
3. Gradually extend arms back to full hang
4. Breathing: Inhale during descent

Tempo: 2-3 seconds (controlled negative)

Feel: Eccentric lat engagement, control

Key Cues

Primary Cues

• "Shoulders down and back first" — initiates with scapula, not arms
• "Pull the bar to your chest" — emphasizes proper pulling path
• "Elbows to hip pockets" — keeps elbows in correct position

Tempo Guide

Goal	Tempo	Example
Strength	1-0-2-0	1s up, no pause, 2s down, no pause
Hypertrophy	2-1-3-0	2s up, 1s pause, 3s down, no pause
Power	X-0-2-0	Explosive up, no pause, 2s down

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Latissimus Dorsi	Shoulder extension and adduction — pulling body up	█████████░ 90%
Upper Back	Scapular retraction — squeezing shoulder blades together	████████░░ 75%

Secondary Muscles

Muscle	Action	Activation
Biceps	Elbow flexion — bending the arm	███████░░░ 70%
Core	Anti-extension and anti-rotation	█████░░░░░ 50%

Stabilizers

Muscle	Role
Forearms	Grip strength, keeping you on the bar
Rear Delts	Shoulder stability, assist in pulling

Muscle Emphasis

To emphasize lats: Wider grip, pull chest to bar, think "elbows down" To emphasize biceps: Closer grip, more vertical pull path (or switch to chin-ups)

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Kipping/swinging	Using momentum to pull	Less muscle activation, injury risk	Slow tempo, engage core, dead stop between reps
No scapula engagement	Pull starts with arms only	Misses back activation, shoulder stress	"Shoulders down and back" before pulling
Half reps	Not achieving full range	Less muscle activation, ego lifting	Start from dead hang, chin must clear bar
Excessive arch	Over-arching lower back	Lower back strain	Hollow body position, core tight
Chin only	Barely getting chin over bar	Incomplete lat contraction	Pull chest toward bar instead

Most Common Error

Kipping and swinging — using momentum robs you of strength gains. If you need to kip to get reps, use assistance (bands or machine) instead to build strength properly.

Self-Check Checklist

• Start from complete dead hang every rep
• Shoulder blades retract before arms bend
• Chin clears bar at minimum
• Controlled lowering, no dropping
• No excessive swinging or kipping

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🔀 Variations

By Emphasis

Strength Focus

Variation	Change	Why
Weighted Pull-Up	Add weight belt/vest	Progressive overload for max strength
Pause Pull-Up	2-3s hold at top	Eliminates momentum, builds peak contraction strength
Low Rep Heavy	3-5 reps with weight	Neural adaptations, max strength

Hypertrophy Focus

Variation	Change	Why
Tempo Pull-Up	3s up, 3s down	Increased time under tension
Chest-to-Bar	Pull higher	Greater lat contraction
1.5 Rep Pull-Up	Full + half = 1 rep	Extra work at top range

Endurance Focus

Variation	Change	Why
High Rep Sets	15-20+ reps	Muscular endurance
Cluster Sets	Rest-pause technique	More total reps
EMOM Pull-Ups	Set reps every minute	Work capacity

Grip Width Variations

Grip Width	Target	Notes
Shoulder-Width	Balanced lat/bicep	Standard pull-up
Wide Grip	Outer lats, width	Harder, less bicep involvement
Close Grip	Inner lats, biceps	Easier, more arm involvement
Neutral Grip	Brachialis, lats	Joint-friendly, parallel handles

Progression Variations

Variation	When to Use
Negative Pull-Up	Can't do full pull-up yet — jump up, slow lower
Assisted Pull-Up	Building toward bodyweight — use band or machine
Strict Pull-Up	Standard form achieved
Weighted Pull-Up	Can do 10+ strict reps

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Load	RIR
Strength	4-6	3-6	3-4 min	+25-50 lbs	1-2
Hypertrophy	3-5	6-12	2-3 min	Bodyweight or +10-25 lbs	2-3
Endurance	2-4	12-20+	60-90s	Bodyweight	2-3

Workout Placement

Program Type	Placement	Rationale
Upper body	First or second	Primary back exercise when fresh
Pull day	First exercise	Biggest compound pull movement
Full-body	After lower body compound	Upper body priority
Back day	First exercise	Foundation of back training

Frequency

Training Level	Frequency	Volume Per Session
Beginner	2-3x/week	3 sets (may need assistance)
Intermediate	2-3x/week	4-5 sets
Advanced	2-3x/week	5-8 sets (may add weight)

Progression Scheme

Progressive Overload

Progress by adding reps first (from 3 to 12), then add weight. Even 5-10 lbs is significant progress for pull-ups.

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Negative Pull-Up	Building toward first pull-up
Assisted Pull-Up	Need help with full bodyweight
Lat Pulldown	Learning pulling pattern

Progressions (Harder)

Exercise	When Ready	Link
Weighted Pull-Up	Can do 10+ strict reps
Muscle-Up	Explosive power, advanced strength
One-Arm Pull-Up	Elite strength goal

Alternatives (Same Goal, Different Movement)

Different Equipment

Alternative	Equipment	Notes
Lat Pulldown	Cable machine	Adjustable resistance, easier to scale
Assisted Pull-Up	Assisted machine or band	Reduces bodyweight load

Different Angle

Alternative	Difference
Chin-Up	Underhand grip, more bicep emphasis
Inverted Row	Horizontal pull, easier progression

Unilateral

Alternative	Benefit
Single-Arm Lat Pulldown	Fix imbalances
One-Arm Pull-Up Progression	Ultimate strength goal

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Shoulder impingement	Overhead pulling stress	Use neutral grip, reduce ROM
Elbow tendinitis	Repetitive pulling stress	Reduce volume, use assisted variation
Lower back issues	Hyperextension during pull	Engage core, avoid excessive arch
Wrist pain	Grip pressure	Use straps to reduce grip demand

Stop Immediately If

• Sharp pain in shoulder or elbow
• Popping or clicking with pain
• Loss of grip leading to fall risk
• Numbness or tingling in hands/arms

Injury Prevention

Strategy	How
Proper warm-up	Dead hangs, scapula pulls, band pull-aparts
Gradual progression	Don't jump to weighted too fast
Full ROM	Always return to dead hang
Balanced training	Match with pushing exercises

Safe Failure

How to safely fail a pull-up:

1. Mid-rep failure: Simply lower yourself in a controlled manner
2. Can't complete rep: Don't try to kip or swing — lower down slowly
3. Stuck at bottom: Safely step down or drop from dead hang (ensure safe landing)

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Shoulder	Extension, Adduction	Full ROM overhead	🔴 High
Elbow	Flexion/Extension	0-145° flexion	🟡 Moderate
Scapula	Depression, Retraction	Full scapular mobility	🟡 Moderate
Wrist	Neutral grip strength	Minimal movement	🟢 Low

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Shoulder	Full overhead flexion	Arms straight overhead while lying	Shoulder stretches, wall slides
Scapula	Full retraction/depression	Can squeeze shoulder blades down/back	Scapula mobility drills
Thoracic	Adequate extension	Overhead reach without arching lower back	Foam rolling, extension work

Joint Health Note

If you have shoulder impingement, avoid wide grip and focus on neutral or shoulder-width grip. If elbow pain develops, reduce volume and consider switching to chin-ups temporarily.

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❓ Common Questions

I can't do a single pull-up. Where do I start?

Start with negatives: jump up to the top position and lower yourself slowly over 3-5 seconds. Also use assisted pull-ups with a band or machine. Do these 2-3x per week and you'll build the strength needed for your first unassisted pull-up in 4-8 weeks.

Pull-ups vs chin-ups — which is better?

Pull-ups (overhand) emphasize lats and upper back more. Chin-ups (underhand) recruit more biceps. Both are excellent — use pull-ups for back width and overall pulling strength, chin-ups for bicep development alongside back training.

Should I do pull-ups or lat pulldowns?

If you can do pull-ups, prioritize them — they're a superior functional movement. Use lat pulldowns as an accessory or when you can't do more pull-ups but want additional volume. Both have a place in a complete program.

How do I add weight to pull-ups?

Use a dip belt with weight plates or wear a weighted vest. Start with just 5-10 lbs and only add weight once you can do 10-12 clean bodyweight pull-ups. Progress weight slowly (2.5-5 lbs at a time).

Is kipping bad?

Kipping (using momentum) isn't inherently bad but has different goals — it's used in CrossFit for metabolic conditioning. For building strength and muscle, strict pull-ups are superior. Master strict form first, use kipping only if your sport requires it.

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📚 Sources

Biomechanics & Muscle Activation:

• Youdas, J.W. et al. (2010). Surface EMG Analysis of Pull-Up Variations — Tier A
• ExRx.net Exercise Analysis — Tier C

Programming:

• Thibaudeau, C. Pull-Up Programming for Strength and Size — Tier C
• NSCA Essentials of Strength Training — Tier A

Technique:

• StrongFirst Pull-Up Technique — Tier C
• Gymnastic Bodies Foundation — Tier C

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For Mo

When to recommend this exercise:

• User wants to build back width and thickness
• User has access to a pull-up bar
• User's goal is strength, muscle building, or functional fitness

Who should NOT do this exercise:

• Acute shoulder injury → Suggest Lat Pulldown
• Complete beginner with no pulling strength → Start with Inverted Row
• Severe elbow tendinitis → Suggest Cable Row

Key coaching cues to emphasize:

1. "Shoulders down and back before you pull"
2. "Pull the bar to your chest, not chin to bar"
3. "Control the descent — no dropping"

Common issues to watch for in user feedback:

• "I can't do a single pull-up" → Negatives and assisted variations
• "My shoulders hurt" → Check grip width, may need neutral grip
• "I swing a lot" → Core engagement cues, slow tempo

Programming guidance:

• Pair with: Horizontal push (bench press), vertical push (overhead press)
• Avoid same day as: Heavy deadlifts can tax grip too much
• Typical frequency: 2-3x per week

Progression signals:

• Ready to progress when: Can do 10-12 strict reps with control
• Regress if: Can't complete 3 reps without kipping

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Last updated: December 2024