How to Do the Pull-Up

The pull-up is a classic upper-body move that strengthens your back, shoulders, biceps, and core. This challenging exercise improves overall grip strength and builds a well-defined upper body. It’s a fantastic addition to any workout routine for building functional strength and muscular endurance. Here’s how to do the pull-up properly.

Step 1

Grab a pull-up bar with an overhand grip that’s slightly wider than shoulder-width and hang at arm’s length (a position known as a dead hang). This is the starting position.

Step 2

Keeping your core braced, contract your lats and shoulder blades as your raise your body until your chin clears the bar. Avoid swinging or kipping (using momentum to propel yourself upward).

Step 3

Pause, and then lower yourself back to a dead hang.