Movement overview

The pull-up is a compound upper-body exercise that primarily targets the latissimus dorsi muscles in the back, along with the biceps, forearms, shoulders, and core. It involves pulling your body up towards a bar until your chin is above it, using an overhand grip.

Step-by-step cues

1. Stand under a pull-up bar and reach up to grasp it with an overhand grip, hands slightly wider than shoulder-width apart.
2. Engage your core and keep your body straight as you hang from the bar with your arms fully extended.
3. Initiate the movement by pulling your shoulder blades down and back, then pull your body upwards by bending your elbows.
4. Continue pulling until your chin is above the bar, keeping your chest open and shoulders away from your ears.
5. Pause briefly at the top of the movement, then slowly lower yourself back to the starting position with control.
6. Repeat for the desired number of repetitions.

Technical tips

• Focus on engaging your back muscles rather than relying solely on your arms to pull yourself up.
• Maintain a tight core throughout the exercise to prevent swinging or arching of the back.
• If you're unable to perform a full pull-up, start with assisted variations using resistance bands or an assisted pull-up machine.
• Avoid using momentum; perform each repetition in a controlled manner for maximum muscle engagement.
• Ensure that you breathe out as you pull yourself up and inhale as you lower yourself down.