Pull-up
Also called Overhand pull-up
The pull-up is the classic vertical pull. You hang from a bar with an overhand grip and pull until your chin is over it. It works your lats and biceps most, with help from your upper back, forearms and abs. It suits you once you can hang from the bar with steady shoulders. If you cannot do a clean rep yet, a band can help, and the Negative pull-up and the Scapular pull-up build the strength. When sets of eight feel easy, try the Chest-to-bar pull-up or the Archer pull-up.
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How to do it
- Grip the bar overhand, hands a little wider than your shoulders.
- Hang with straight arms and draw your shoulders down, away from your ears.
- Pull your elbows down until your chin is over the bar.
- Pause for a moment at the top.
- Lower yourself slowly until your arms are straight again.
Form tips
- Pull your shoulder blades down first.
- Chin over the bar, body stays straight.
- Fully straighten your arms at the bottom.
Common mistake
- Swinging your legs instead of pulling.