How to do it
Maintain a tight grip on the bar as you shift your body position.
- 1
Stand under a pull-up bar and grab it with a wide grip, palms facing forward.
- 2
Perform a pull-up by pulling your body up until your chin clears the bar.
- 3
Once at the top, slowly lower yourself back down with control.
- 4
Without touching the ground, immediately transition into a pulldown by bending your knees and pulling the bar down to your thighs.
- 5
Extend your arms back up and repeat the sequence for the desired number of repetitions.
Expert tip
Focus on a full range of motion and control the eccentric (lowering) phase to increase muscle activation.
Common mistakes
- ✕Touching the ground between phases
- ✕Kipping violently to clear the bar
- ✕Rushing the transition between movements