Pullup (Neutral Grip)

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 a height where you can hang without your feet touching the ground.
   • Stand under the bar and reach up to grab it with both hands using a neutral grip (palms facing each other) at shoulder-width apart.
2. Step 2Hang
   • Jump or step up to the bar and let your body hang freely with your arms fully extended.
   • Engage your core and keep your legs straight or slightly bent, avoiding swinging.
3. Step 3Engage Your Shoulders
   • Before pulling up, engage your shoulders by slightly pulling them down and back.
   • This will help stabilize your shoulder joints and prepare your muscles for the pull.
4. Step 4Pull Up
   • Begin the pull-up by bending your elbows and pulling your body upward towards the bar.
   • Focus on driving your elbows down and back rather than just pulling with your arms.
5. Step 5Reach the Top
   • Continue pulling until your chin is above the bar or your chest is close to the bar.
   • Keep your body straight and avoid swinging or using momentum.
6. Step 6Lower Down
   • Slowly lower your body back down to the starting position with your arms fully extended.
   • Maintain control throughout the descent to engage your muscles effectively.
7. Step 7Repeat
   • Repeat the pull-up for the desired number of repetitions, ensuring you maintain proper form throughout each rep.
8. Step 8Finish the Exercise
   • After completing your reps, carefully step down or lower yourself to the ground.
   • Ensure you do not drop down abruptly to avoid injury.