Pull-Up (Standard)

The ultimate test of relative strength — builds a wide, powerful back and demonstrates complete control of your bodyweight

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⚡ Quick Reference

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

Movement Summary

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🎯 Setup

Starting Position

1. Grip: Hands slightly wider than shoulder-width, overhand grip (palms away)
   • Full grip around the bar (thumbs wrapped)
   • Wrists straight, aligned with forearms
2. Body position: Full dead hang with arms completely extended
   • Shoulders packed down slightly (not shrugged to ears)
3. Core engagement: Brace core, slight hollow body position
   • Legs can be straight or bent at knees
   • Avoid excessive swinging
4. Shoulder position: Active hang — shoulders engaged, not relaxed
   • Scapula slightly depressed and retracted

Equipment Setup

Equipment	Setting	Notes
Pull-Up Bar	Fixed overhead bar	Should be high enough for full extension
Grip Width	Slightly wider than shoulders	1.2-1.5x shoulder width
Height	Full extension with feet off ground	Use box/step if needed to reach

Setup Cue

"Pack your shoulders down, chest up, create tension before you pull"

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🔄 Execution

The Movement

🔧 Setup Phase

What's happening: Creating full-body tension from dead hang

1. Grip bar with overhand grip, slightly wider than shoulders
2. Hang with full arm extension
3. Engage scapula — pull shoulder blades down and together
4. Brace core, create hollow body position
5. Take a breath and hold

Tempo: Controlled setup, no swinging

Feel: Lats engaged, shoulders stable, core tight

⬆️ Pull Phase

What's happening: Pulling chest to bar using back muscles

1. Initiate pull by driving elbows down and back
2. Think "pull elbows to hips" not "pull hands to shoulders"
3. Lead with chest — aim chest toward bar
4. Pull until chin clears bar (or chest touches bar for full ROM)
5. Breathing: Exhale during the pull

Tempo: 1-2 seconds (controlled, powerful)

Feel: Lats contracting hard, entire back engaged, biceps assisting

Critical: Keep core tight throughout — no excessive arching or swinging

🔝 Top Position

What's happening: Peak contraction, chin above bar

1. Chin clears the bar, chest near bar
2. Elbows pulled down and back
3. Scapula fully retracted
4. Brief pause (0.5-1 second)

Common error here: Craning neck to get chin over bar. Pull with back, not neck.

⬇️ Lowering

What's happening: Controlled descent back to dead hang

1. Lower yourself with control — don't drop
2. Maintain core tension throughout
3. Extend arms fully at bottom
4. Return to active hang position
5. Breathing: Inhale on the way down

Tempo: 2-3 seconds (controlled eccentric)

Feel: Resisting gravity, feeling the stretch in lats

Note: The eccentric (lowering) phase is crucial for building strength and muscle

Key Cues

Primary Cues

• "Drive elbows to hips" — engages lats, prevents arm-dominant pulling
• "Chest to bar" — ensures full range of motion
• "Control the descent" — maximizes muscle building

Tempo Guide

Goal	Tempo	Example
Strength	1-0-2-1	1s up, no pause, 2s down, 1s hang
Hypertrophy	2-1-3-1	2s up, 1s pause, 3s down, 1s hang
Endurance	1-0-1-1	1s up, no pause, 1s down, continuous

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Lats	Shoulder extension and adduction — primary pulling muscle	█████████░ 95%
Upper Back	Scapular retraction, mid-back engagement	████████░░ 80%

Secondary Muscles

Muscle	Action	Activation
Biceps	Elbow flexion, assisting the pull	███████░░░ 70%
Rear Delts	Shoulder extension, scapular stability	██████░░░░ 60%
Traps	Scapular depression and retraction	██████░░░░ 65%

Stabilizers

Muscle	Role
Core	Maintains body rigidity, prevents swinging
Forearms/Grip	Holds onto bar throughout movement

Muscle Emphasis

To emphasize lats: Wider grip, pull to chest, focus on elbow drive To emphasize biceps: Closer grip or switch to chin-ups To emphasize upper back: Pause at top, focus on scapular retraction

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Kipping/swinging	Using momentum to pull up	Reduces muscle engagement, injury risk	Dead stop each rep, control eccentric
Partial reps	Not going full ROM (arms not extended)	Limits strength and muscle development	Full extension at bottom, chin over bar at top
Neck craning	Jutting chin forward to clear bar	Neck strain, doesn't count as full rep	Pull chest up, lead with sternum
Shoulders shrugged	Shoulders up by ears at bottom	Shoulder impingement risk	Active hang — shoulders packed down
No scapular engagement	Pulling with arms only	Misses lat activation, limits strength	Initiate with scapula retraction

Most Common Error

Using momentum (kipping) — while kipping pull-ups have their place (CrossFit), strict pull-ups build more strength and muscle. Master strict form first.

Self-Check Checklist

• Full arm extension at bottom (dead hang)
• Chin clears bar at top (or chest to bar)
• No excessive swinging or kipping
• Scapula engaged throughout movement
• Controlled eccentric (no dropping)

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🔀 Variations

By Grip Width

Standard (Shoulder-Width Plus)

Aspect	Details
Grip Width	1.2-1.5x shoulder width
Grip Type	Overhand (pronated)
Best For	Most people, balanced lat and arm development
Emphasis	Lats, upper back

Wide Grip

Aspect	Details
Grip Width	1.5-2x shoulder width
Grip Type	Overhand (pronated)
Best For	Maximizing lat width, bodybuilding
Emphasis	Outer lats, less biceps

Key difference: Shorter ROM, harder to achieve full contraction, more lat isolation

Close Grip

Aspect	Details
Grip Width	Hands almost touching
Grip Type	Overhand (pronated)
Best For	Bicep and inner back development
Emphasis	More biceps, inner lats

Key difference: Longer ROM, more bicep involvement

By Training Purpose

Strength Focus

Variation	Change	Why
Weighted Pull-Ups	Add weight belt or vest	Progressive overload for max strength
Pause Pull-Ups	2-3s pause at top	Eliminate momentum, build strength at weak point
Slow Negatives	5s eccentric	Build eccentric strength for progression

Hypertrophy Focus

Variation	Change	Why
Tempo Pull-Ups	3-1-3 tempo	Increased time under tension
Wide Grip	Hands wider apart	More lat stretch and activation
Chest-to-Bar	Pull higher	Full ROM, complete lat contraction

Endurance/Conditioning

Variation	Change	Why
High-Rep Sets	15-20+ reps	Muscular endurance
EMOM Pull-Ups	Set number every minute	Conditioning, consistent output
Ladder Sets	1, 2, 3, 4, 5, 4, 3, 2, 1	Volume accumulation

Advanced Variations

Variation	Difficulty	Notes
L-Sit Pull-Up	⭐⭐⭐⭐	Legs straight out in front, incredible core work
Archer Pull-Up	⭐⭐⭐⭐	Shift weight side to side, builds unilateral strength
Typewriter Pull-Up	⭐⭐⭐⭐⭐	Move side to side at top position
One-Arm Pull-Up	⭐⭐⭐⭐⭐	Ultimate pulling strength goal

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Load	RIR
Strength	4-5	3-6	2-3 min	+10-45 lbs	1-2
Hypertrophy	3-4	6-12	90s-2min	Bodyweight or +10-25 lbs	2-3
Endurance	2-3	12-20+	60-90s	Bodyweight	3-4
Skill/Practice	3-5	1-3	2-3 min	Bodyweight	5+

Workout Placement

Program Type	Placement	Rationale
Pull day	First or second exercise	Primary back builder
Upper body day	First pull exercise	Most demanding pull movement
Full-body	After compound lower body	Energy for quality reps
Back-focused	First exercise	Priority movement when fresh

Pull-Up Fatigue

Pull-ups are neurologically demanding and require fresh grip strength. Place early in workout for best performance. If you can't do many reps, consider assisted variations or lat pulldowns later in session.

Frequency

Training Level	Frequency	Volume Per Session
Beginner (learning)	2-3x/week	3-5 sets assisted/negatives
Intermediate	2-3x/week	3-4 sets, 6-12 reps
Advanced	2-4x/week	4-6 sets, varied rep ranges

Progression Scheme

Progressive Overload

Can't do a pull-up yet? Start with negatives (jump to top, lower slowly), band-assisted, or machine-assisted. Once you can do 1 strict pull-up, add 1 rep per week.

Can do 10+ pull-ups? Add weight. Even 5 lbs makes a significant difference.

Sample Progression (Beginner to Intermediate)

Week	Method	Sets x Reps	Notes
1-4	Negatives	3x5 (5s eccentric)	Build strength in lowering phase
5-8	Band-assisted	3x5-8	Reduce band tension as you progress
9-12	Strict bodyweight	3-5 sets to failure	Build up to 3x8
13+	Weighted	3x6-8 (+5-10 lbs)	Progressive overload

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Lat Pulldown	Can't do pull-ups yet, building foundational strength
Assisted Pull-Up Machine	Need assistance to complete reps
Band-Assisted Pull-Up	Working toward first unassisted pull-up
Negative Pull-Up	Building eccentric strength

Progressions (Harder)

Exercise	When Ready	Link
Weighted Pull-Up	Can do 3x10 bodyweight with strict form
Archer Pull-Up	Can do 3x12 bodyweight, want unilateral strength
One-Arm Pull-Up	Advanced strength goal, can do weighted pull-ups +50 lbs
Muscle-Up	Want explosive pulling power, gymnastics strength

Alternatives (Same Goal, Different Movement)

Grip Variations

Alternative	Difference	Good For
Chin-Up	Underhand grip	More biceps, easier to learn
Neutral Grip Pull-Up	Palms facing each other	Shoulder-friendly, balanced development

Equipment Alternatives

Alternative	Equipment
Lat Pulldown	Cable machine
Assisted Pull-Up Machine	Assisted pull-up machine
Inverted Row	Barbell/TRX, horizontal pull

Unilateral Options

Alternative	Benefit
Single-Arm Lat Pulldown	Fix imbalances, build unilateral strength
Archer Pull-Up	Progress toward one-arm pull-up

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Shoulder impingement	Overhead position can aggravate	Use neutral grip, reduce ROM, or switch to lat pulldown
Elbow tendonitis	Repetitive pulling strain	Reduce volume, use neutral grip, check form
Rotator cuff injury	Stress on shoulder stabilizers	Wait until healed, start with assisted or lat pulldown
Wrist pain	Grip pressure	Use thicker bar, wrist wraps, or neutral grip handles

Stop Immediately If

• Sharp pain in shoulder (not muscle fatigue)
• Popping or clicking in shoulder joint
• Numbness or tingling in arms/hands
• Inability to maintain scapular control
• Severe elbow pain

Injury Prevention

Strategy	Implementation
Proper warm-up	Scapular pull-ups, dead hangs, band pull-aparts
Full ROM	Don't short-change the bottom — full extension
Controlled tempo	No dropping or ballistic movements
Grip strength	Build gradually, don't grip too tight
Balanced training	Match pulling with pushing (2:1 or 1:1 pull:push ratio)

Shoulder Health

• Warm up scapular control: Do scapular pull-ups (just the first few inches of movement)
• Don't hang dead passive: Maintain active shoulder position
• Avoid excessive volume: Pull-ups are demanding — quality over quantity
• Balance with horizontal pulls: Rows balance out vertical pulling

Most Common Injury

Shoulder impingement from poor scapular control or excessive volume. Always maintain active shoulders (packed down, not shrugged), and progress volume slowly.

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Shoulder	Extension, Adduction	180° overhead reach	🟡 Moderate
Elbow	Flexion	140-150° flexion	🟡 Moderate
Scapula	Depression, Retraction	Full scapular mobility	🟡 Moderate
Wrist	Stabilization	Neutral position	🟢 Low

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Shoulder	180° overhead flexion	Can reach arms fully overhead	Shoulder mobility drills, wall slides
Scapula	Full retraction/depression	Can squeeze shoulder blades together	Scapular pull-ups, band pull-aparts
Thoracic	Good extension	Can extend upper back	Foam roll thoracic spine, cat-cow stretches

Joint Health Note

Pull-ups are excellent for shoulder health when done correctly. They strengthen the rotator cuff and scapular stabilizers. Issues arise from poor form or excessive volume, not the movement itself.

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❓ Common Questions

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

Start with negatives (jump to top position, lower slowly for 5 seconds) or band-assisted pull-ups. Also build strength with lat pulldowns. Aim to build up to 3x5 strict negatives before attempting full pull-ups. Consistency is key — practice 2-3x per week.

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

Neither is universally better:

• Pull-ups (overhand): More lat emphasis, wider back development
• Chin-ups (underhand): More biceps, slightly easier, good for beginners

Do both. Many programs include both variations for balanced development.

Should I use a full grip or suicide grip?

Always use a full grip with thumbs wrapped around the bar. "Suicide grip" (thumbs on same side as fingers) is dangerous — your grip can slip, causing a fall. Full grip is safer and builds better grip strength.

How wide should my grip be?

Standard: 1.2-1.5x shoulder width is ideal for most people. This balances lat activation with full ROM. Wider grips reduce ROM and can stress shoulders. Experiment within this range to find what feels best.

Kipping pull-ups vs strict pull-ups?

Strict pull-ups should be your foundation. They build strength and muscle. Kipping pull-ups (using hip drive/momentum) are a CrossFit technique for high-rep conditioning. Learn strict form first — kipping without strict strength increases injury risk.

My grip gives out before my back. What do I do?

This is common. Solutions:

1. Build grip strength: Dead hangs, farmer's carries
2. Use straps for some sets to train back past grip failure
3. Train grip separately so it doesn't limit back work
4. Progressive overload: Grip will catch up over time

Should I fully extend my arms at the bottom?

Yes. Full arm extension (dead hang) ensures full ROM and complete lat development. However, maintain active shoulders (slightly packed down), not completely passive hanging. Full extension is safe when done with shoulder engagement.

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📚 Sources

Biomechanics & Muscle Activation:

• Youdas, J.W. et al. (2010). Surface Electromyographic Activation Patterns of the Upper Back Musculature During Pull-Ups — Tier A
• Dickie, J.A. et al. (2017). Neural and Muscular Factors Influencing Pull-Up Performance — Tier A
• ExRx.net Exercise Analysis — Tier C

Programming:

• NSCA Essentials of Strength Training — Tier A
• Pavel Tsatsouline — The Naked Warrior (Bodyweight Progressions) — Tier C
• Overcoming Gravity — Steven Low — Tier B

Technique:

• Gymnastics Bodies — Foundation Series — Tier C
• StrongFirst — Bodyweight Training — Tier C
• Calisthenicmovement — Tier C

Safety:

• NSCA Position Statement on Overhead Athletes — Tier A
• Shoulder Health for Overhead Movements — Dr. John Rusin — Tier C

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For Mo

When to recommend this exercise:

• User wants to build back width and upper body pulling strength
• User has access to a pull-up bar
• User can do at least 1 strict pull-up (or willing to work on progressions)
• User's goal includes relative strength, calisthenics, or functional fitness

Who should NOT do this exercise:

• Acute shoulder injury → Suggest Lat Pulldown or wait until healed
• Cannot do pull-ups yet → Start with Assisted Pull-Up Machine, Negative Pull-Ups, or Lat Pulldown
• Severe shoulder mobility restrictions → Work on mobility first, use Neutral Grip Pull-Up

Key coaching cues to emphasize:

1. "Drive elbows down and back, not hands to shoulders"
2. "Chest to bar, lead with sternum"
3. "Control the descent — slow negatives build strength"
4. "Full extension at bottom, active shoulders"

Common issues to watch for in user feedback:

• "I can't do any pull-ups" → Prescribe negatives, band-assisted, or assisted machine
• "My shoulders hurt" → Check for shoulder shrugging, may need neutral grip or regression
• "My grip gives out first" → Normal for beginners, prescribe grip work and/or straps
• "I swing a lot" → Cue core engagement, teach dead-stop reps

Programming guidance:

• Pair with: Horizontal pulls (rows), pushing movements (bench, overhead press)
• Avoid same day as: Excessive bicep isolation (arms will be fatigued)
• Typical frequency: 2-3x/week for best progress
• Place early in workout when grip and CNS are fresh

Progression signals:

• Ready to progress when: 3x10 strict bodyweight pull-ups with perfect form
• Add weight if: Can consistently do 10+ reps
• Regress if: Form breaking down, excessive swinging, pain

Red flags:

• Shoulder shrugging at bottom → impingement risk, teach scapular engagement
• Not achieving full ROM → ego lifting, reduce difficulty
• Excessive kipping/swinging → need to build strict strength first
• Sharp shoulder pain → stop immediately, assess injury

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Last updated: December 2024