Pull-up Tutorial

Learn how to properly do a Pull-up

Grab the crossbar with a Pronated (overhand) grip with your hands about shoulder width apart.

Bring your feet off the ground and allow yourself to come to a dead hang (arms are completely straight).

Then pull yourself up until your chin raises above the bar.

If performing multiple reps, make sure you come down all the way to where your arms are completely straight before ascending back up to the bar.

For extra gains, pull yourself up until your upper chest touches the bar.

Think about pulling with your shoulder blades first before pulling with your arms. Pulling the shoulder blades down will put you in a good position to complete the rep. Pulling with just the arms is much harder.
Tuck your feet behind you. This will make you less likely to try and use your legs to create momentum.
At the end of the motion, think about driving your elbows back. This will help keep your body close to the bar and get you all the way to the top.

Not starting from a dead hang. The beginning of the rep is the hardest part, so naturally it is not uncommon for people to try and skip it by starting the rep with bent arms. This does not help you improve your chin-up strength though since you’re skipping the toughest part. Think of bent arm chin-ups as being similar to half squats.
Reaching your chin up towards the bar. This is a mistake because you’re shortening the range of motion by elevating your chin. Keep your head in a neutral position and keep pulling until your chin raises above the bar in its natural position.
Kicking or swinging the knees or feet up to gain momentum. This is a mistake because it allows you to use momentum to get up over the bar rather than relying on your strength.
Other names for A chin-up:
Pronated Pull-up
Overhand Pull-up
Strict Pull-up
Common Variations: