Pull-ups are one of the best exercises for building upper body strength, helping to shape a strong, toned back. They work a wide range of muscles, making them an essential addition to your workout routine if you want to improve overall strength and control.

The primary muscles involved in pull-ups are your latissimus dorsi and biceps. But they also engage your traps, shoulders, rhomboids, core, and forearms.

Let’s break down how to do pull-ups correctly, the common mistakes to avoid, and how to build up to a proper pull-up if you’re not quite there yet.

Getting started with pull-ups

Start by placing your hands slightly wider than shoulder-width apart, with your palms facing away from you. Retract your shoulder blades, look up with your neck relaxed, and pull yourself up slowly until your elbows are slightly below your shoulders. Control your descent and lower yourself back down to the starting position. You can cross or bend your legs to help with core control.

Mistakes to avoid

• Avoid using momentum. Don’t swing your body to get yourself up. Focus on controlled movement.

• Chin above the bar isn’t necessary: It's more important to maintain tension in your lats, so don’t worry about getting your chin past the bar. 

Building up to a pull-up

If you’re not able to perform a full pull-up yet, don’t worry! There are ways to build strength:

• Assisted Pull-ups: Use a resistance band to help. Make sure you maintain good posture and avoid letting your knees pull in toward your stomach.
• Negative Pull-ups: Start at the top position using a chair or box, then lower yourself slowly with control. As you build strength, you can work toward performing an unassisted pull-up.
• Try Variations. As you get more comfortable with pull-ups, you can try different variations to work your muscles in slightly different ways, such as wide grip, narrow grip, chin-ups, or muscle-ups.

Take it slow, be consistent, and let us know how you're progressing! We're here to support you every step of the way.