Pull-Up

1. Begin by finding a sturdy horizontal bar high enough off the ground that you can hang from it with your feet off the floor.
2. Stand underneath the bar and jump up, grabbing onto the bar with an overhand grip (palms facing away from you) and your hands slightly wider than shoulder-width apart. Your arms should be fully extended.
3. Engage your core and retract your shoulder blades as you pull your body up towards the bar. Keep your elbows pointed downwards and your head in a neutral position.
4. Continue pulling your body up until your chin is above the bar. Keep your core tight and your shoulders engaged throughout the movement.
5. Pause briefly at the top of the movement, then slowly lower yourself back down to the starting position with control. Make sure to maintain a controlled descent and avoid letting your body swing or drop.
6. Repeat the movement for your desired number of repetitions.

Notes

Try assisted variations using resistance bands or an assisted pull-up machine until you build the necessary strength.

Results