Video: “How to do a Pull-Up | Proper Form & Technique | NASM” by National Academy of Sports Medicine (NASM) on YouTube. Plays in YouTube's privacy-enhanced mode.
How to do it
A demanding upper body exercise for your back (especially the lats), biceps and grip. Do as many good reps as you can, up to the number shown.
- Hold the bar with your palms facing away, hands slightly wider than your shoulders.
- Hang with your arms straight, then pull your shoulder blades down and back.
- Breathe out and pull yourself up by driving your elbows down until your chin is above the bar.
- Breathe in and lower yourself slowly until your arms are straight again.
Tips and safety
- New to pull-ups? Start with slow lowering (jump to the top, then take three to five seconds to come down), or use a resistance band looped over the bar for help.
- Avoid swinging or kicking to get up.
- Make sure the bar is secure before you hang from it.
Move within a comfortable range and stop if you feel pain. If you have an injury or health condition, check with a qualified professional first.
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