The Pull Up

How to do the exercise

The Pull Up is one of the most fundamental calisthenics movements and the basis for many advanced skills. It strengthens your entire upper body and improves grip and control. Here’s how to perform the Pull Up with correct form:

1. Starting Position

Grab the bar with a shoulder-width overhand grip. Hang with fully extended arms, engage your core, and slightly retract your shoulder blades. Keep your gaze forward or slightly upward to set proper alignment.

2. Pulling Phase

Activate your back muscles and pull your body upward by driving your elbows down and close to your torso. Avoid letting your elbows flare out. Keep your chest lifted and your core tight as you move toward the bar.

3. Chin Over the Bar

Pull until your chin is clearly above the bar. Maintain control, avoid jerking movements, and focus on squeezing your lats and biceps at the top of the movement. Keep your eyes slightly upward for better posture and muscle engagement.

4. Lowering Phase

Slowly extend your arms to return to the starting position. Control the descent to maximize strength gains and prevent shoulder strain. Reset your core tension before the next repetition.

Recommended Equipment for Pull Ups

Pull Up Station - For maximum stability and safe progress in Pull Ups, Dips, and Muscle Ups.

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Dip Belt – For more intensity and fast strength gains in pull ups and dips with added weight.

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Liquid Chalk – For grip and security during the exercise.

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Wrist Wraps – To stabilize your wrists, especially during longer sessions.

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Benefits of the exercise

The Pull Up is ideal for building raw upper body strength and is a key step toward advanced calisthenics skills:

• Strengthens back, biceps, shoulders, and grip simultaneously

• Improves posture and shoulder health through full range of motion

• Builds the foundation for advanced skills like Muscle Ups or Front Levers

• Scalable with bands, weighted vests, or different grips for all levels

This makes it an essential exercise for beginners as well as advanced athletes aiming to master bodyweight pulling strength.

Main muscles used

The Pull Up mainly targets:

• Latissimus dorsi (lats)

• Biceps

• Rear and front deltoids

• Core muscles (to stabilize the body)

By training strict Pull Ups, you ensure balanced strength development and optimal transfer to other pulling movements.

If you're looking for other exercises, check out our Youtube video:

Mistakes to avoid

Common mistakes when performing Pull Ups include:

• Using momentum (kipping): Swinging reduces muscle activation and increases injury risk. Focus on strict form.

• Flaring elbows out: This strains shoulders and decreases pulling efficiency.

• Not going high enough: Always bring your chin clearly above the bar.

• Neglecting the negative phase: Lowering too quickly wastes potential strength gains.

• Inactive core: Engage your abs to prevent arching or swinging.

• Looking down: Keep your gaze slightly upward for better posture and muscle recruitment.

Progress by adding reps, reducing band assistance, or incorporating weighted Pull Ups over time.

Discover more Exercises

Looking for more ways to level up your training? Check out our full exercise overview or try these effective exercises that perfectly complement your training:

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Phil

Hi, I’m Phil, the founder of GORNATION. I brought the brand to life in 2015 with a clear mission: to create a premium brand for Calisthenics, something that didn’t exist before. I live and breathe this sport, doing calisthenics myself since 2013. My vision is to unite 1 million people around the world through calisthenics, building a strong, supportive community. I'm happy that you're part of that!