How to do it
Drive your chest toward the bar while keeping your core tight.
- 1
Grip the special bar with your hands slightly wider than shoulder-width apart.
- 2
Hang with your arms fully extended, shoulders pulled down and back.
- 3
Pull yourself up until your shoulders are close to your hands.
- 4
Pause at the top of the movement, squeezing your shoulder blades together.
- 5
Lower yourself back down to the starting position with control.
- 6
Repeat for the desired number of repetitions.
Expert tip
Engage your shoulder blades by pulling them down and back before initiating the pull-up to activate the correct muscles.
Common mistakes
- ✕Swinging the legs during the ascent
- ✕Stopping short of full arm extension
- ✕Flaring the elbows outward at the top