How to do it
- Hang from a bar with an overhand grip just outside shoulder width.
- Pull your shoulder blades down first, then drive the elbows to your ribs until your chin clears the bar.
- Lower all the way to a dead hang under control.
Cues that matter
- Squeeze the glutes and abs so you do not swing.
- Think chest to bar, not chin over bar.
Common mistakes
- Kipping and using the hips to cover a lack of strength.
- Stopping halfway down and never reaching a full stretch.
Muscles worked
Primary
Also works
- Biceps
- Forearms
- Core
Sets and reps
What to do with it depends on what you are training for. These are the ranges MuscleMap uses when it puts Pull-Up in a session, with 150 seconds between sets.
- Strength
- 4–6 reps
- Build muscle
- 6–10 reps
- Endurance
- 12–20 reps
Same muscle, different kit
Movements that train the same part of the back with different equipment — for a day the bodyweight is taken, or a gym that does not have one.