Pullup

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. Step 1Setup
   • Find a pull-up bar that is sturdy and at an appropriate height for you.
   • Stand under the bar and reach up to grab it with both hands, using an overhand grip (palms facing away from you).
2. Step 2Grip the Bar
   • Position your hands slightly wider than shoulder-width apart.
   • Ensure your grip is firm and your wrists are straight.
3. Step 3Engage Your Core
   • Before you start the pull-up, engage your core muscles to stabilize your body.
   • Keep your legs straight or slightly bent at the knees, and cross your ankles if comfortable.
4. Step 4Hang from the Bar
   • Allow your body to hang from the bar with your arms fully extended.
   • Keep your shoulders down and away from your ears, and maintain a neutral spine.
5. Step 5Pull Up
   • Begin the movement by pulling your elbows down and back, engaging your back and arm muscles.
   • Focus on bringing your chin above the bar while keeping your body straight.
6. Step 6Lower Down
   • Slowly lower your body back to the starting position with your arms fully extended.
   • Maintain control throughout the descent to avoid swinging.
7. Step 7Repeat
   • Perform the desired number of repetitions, ensuring you maintain proper form with each pull-up.
8. Step 8Finish the Exercise
   • After completing your reps, carefully step down from the bar or lower yourself to the ground.
   • Take a moment to stretch your arms and shoulders after the exercise.