Pull-up

Pull yourself from a straight-arm hang until your chin clears the bar — the foundational vertical pull for the lats, upper back and biceps.

How to do it

1. 01Grip the bar overhand, slightly wider than your shoulders, and hang with straight arms in a slight hollow: abs and glutes tight, legs together.
2. 02Start by pulling your shoulders down away from your ears, then drive your elbows down toward your hips.
3. 03Pull until your chin clears the bar with your chest toward it and your neck neutral — do not crane your chin up.
4. 04Lower under control to fully straight arms before starting the next rep.

Common mistakes

• Half reps without straightening the arms at the bottom — return to a full hang every rep.
• Swinging or kicking for momentum — hold a slight hollow with your legs together and still.
• Shrugging into your ears at the top — set your shoulders down first and keep your chest open.

In the Pull-up progression

1. 1Dead hang
2. 2Scapular pull-up
3. 3Flexed-arm hang
4. 4Pull-up negative
5. 5Band-assisted pull-up
6. 6Pull-up

Standard to move on: 3 sets × 8, two sessions in a row.