Pull-Up
The pull-up is the foundation of calisthenics pulling strength. Mastering strict pull-ups with proper technique unlocks advanced skills like front lever, muscle-up, and one-arm pull-up.
Muscles Worked
Latissimus Dorsi
Primary mover - adducts and extends the shoulder
Biceps Brachii
Elbow flexion assistance
Rear Deltoids
Shoulder extension and stabilization
Rhomboids & Traps
Scapular retraction
Core
Trunk stabilization
Proper Technique
- 1
Grip the bar slightly wider than shoulder width with palms facing away
- 2
Start from a dead hang with arms fully extended and shoulders engaged
- 3
Initiate the pull by depressing and retracting the scapulae
- 4
Pull your chest toward the bar, keeping elbows tracking back
- 5
Clear the chin over the bar with control
- 6
Lower with control to full arm extension
Common Mistakes
Excessive Kipping
Using momentum instead of building strict pulling strength. Kipping has its place but strict strength should come first.
Incomplete Range of Motion
Not starting from a dead hang or failing to clear chin over bar. Full ROM builds complete strength.
Lack of Scapular Control
Shrugging shoulders instead of depressing and retracting. This limits lat engagement and can cause injury.
Flared Elbows
Elbows tracking outward instead of back. This reduces lat activation and stresses the shoulders.
Progressions & Variations
Dead Hang
Build grip and shoulder endurance
Scapular Pull-Ups
Learn scapular depression and retraction
Band-Assisted Pull-Ups
Full ROM with reduced load
Negative Pull-Ups
Eccentric strength building
Strict Pull-Ups
Standard bodyweight pull-up
Chest-to-Bar Pull-Ups
Extended ROM pulling
Weighted Pull-Ups
Progressive overload for strength
L-Sit Pull-Ups
Added core demand