Pull-ups
- Advanced
- Pull-up bar
Chest to the bar, lower to a dead hang
Muscles worked
- Primary:
- Back
- Secondary:
- Biceps
How to do it
- Hang from the bar with a pronated grip a bit wider than your shoulders.
- Pull bringing your chest toward the bar, elbows down and back.
- Lower under control until your arms are almost fully extended.
Common mistakes
- Swinging (kipping) without control.
- Not completing the range at the bottom.
- Shrugging without pulling with your back.
Tips
- Use an assistance band tied to the bar if you need it.
- Start the move by depressing your scapulae before bending your elbows.