← Exercise LibraryHang Chin over Lower
Pull-Up
Also written as Pull ups, Weighted or assisted pull ups, Pull ups, weighted if possible, Pull ups, bodyweight
What it trains
lats
Also: biceps brachii, mid-trapezius, rhomboids, core
Equipment
pull-up bar, belt or dumbbell for loading, bands or machine for assistance
Setup
- Take an overhand grip a little wider than shoulder width.
- Hang with the arms straight and the shoulders pulled down out of the ears.
- If loading the movement, hang a dumbbell from a belt or pinch it between the feet.
Execution
- 1.Pull the shoulder blades down and back, then drive the elbows toward the ribs.
- 2.Continue until the chin clears the bar.
- 3.Lower under control to a full hang before the next rep.
Breathing
Exhale as you pull, inhale on the way down.
Form cues
- Start the pull with the shoulder blades, not the arms.
- Drive the elbows down toward the pockets.
- Full hang at the bottom of every rep.
Common mistakes
- Kipping when the set is meant to be strict.
- Stopping short of a full hang and shortening the range.
- Shrugging the shoulders up at the bottom.
Scaling & substitution
- The program explicitly permits assistance — a band or assisted machine keeps the prescribed rep count intact.