Pull-up

The technique.

1. 01

   Hang from a pull-up bar with an overhand grip, hands slightly wider than shoulder-width.

2. 02

   Engage your lats and pull your body upwards until your chin clears the bar.

3. 03

   Keep your chest up and shoulder blades retracted throughout the movement.

4. 04

   Slowly lower yourself back down to a full dead hang with control.

5. 05

   Avoid swinging or using momentum to complete repetitions.

What goes wrong.

• ×Not achieving full range of motion, stopping short of chin over bar or full hang.
• ×Using momentum and swinging the body, rather than controlled muscle pull.
• ×Shrugging shoulders up to your ears, losing lat engagement.
• ×Flaring elbows excessively, reducing lat activation.
• ×Rounding the back or looking down, compromising posture.