Pull Up

Watch the video below to see a demonstration of proper form and technique for the pull up exercise. You can also check out some more lats exercise videos or find exercises for other muscle groups.

Instructions for Pull Up

To perform a set of pull ups:

1. Starting Position

   Hang from a pull up bar with a pronated grip, shoulder width plus one fist length apart. Your legs should be straight and your trunk in a neutral position.

2. Concentric (Upward) Motion

   While maintaining a neutral shoulder position, drive your elbows down towards the ground to raise your body up until your chin is above the bar. Be aware of not changing the alignment of your body.

3. Top position

   Pause at the top position for a 2 sec count while maintaining whole body tension and driving your elbows down to the ground.

4. Eccentric (Lowering) Motion

   Slowly lower your body, under control, until your arms are fully extended with your shoulders in a neutral position. Remember to breathe normally throughout the entire movement.

5. End position

   Repeat steps 1 through 4 until you have completed the desired number of pull up repetitions before resting.

This completes one set of pull ups.