DisclosureAI-generated illustration: the face is based on the site owner's own photos; the body, equipment and background are generated and do not represent his real physique or training records. Tool: built-in image_gen.
Frames were checked by a professional reviewer for movement; follow the written steps and qualified coaching. The image does not depict a real physique or training record.
Steps
- 01
Grip the bar overhand slightly wider than shoulder-width, thumbs wrapped if you prefer. Hang with straight arms, legs together and slightly bent or crossed behind, core braced so you do not swing.
- 02
Start by depressing the shoulder blades: without bending the elbows, pull the shoulders down and back away from the ears and lift the chest slightly.
- 03
Exhale and pull with the elbows driving down and back, as if pulling the bar to the upper chest, until the chin clears the bar or the upper chest is near it.
- 04
Pause briefly at the top, then inhale and lower under control to a full dead hang with straight elbows before the next rep.
- 05
If you cannot do a full pull-up yet, use an assisted machine, a band, or slow negatives (jump up, lower slowly).
Common mistakes
- Kipping or swinging the hips and legs to throw the body up.
- Partial range: arms not straight at the bottom, chin not clearing the bar at the top.
- Shrugging at the top and craning the neck forward to reach the bar.
- Grip far too wide, causing shoulder discomfort and a shorter range.
Before logging, know the load basis
This exercise is logged as:
The log page labels the basis next to the input. Different bases are never compared directly or merged into one personal best.
Substitutions
Reviewed and published general substitutions. Use one of these when the station is taken, the equipment is missing, or the movement does not feel right.
- This exercise can replaceLat Pulldown
Equipment needed: Pull-up bar
When it applies: An option once bodyweight pull-ups are possible; reps only. (AI-assisted translation, pending review)
Different load basis — re-confirm the weight instead of converting it.
- Instead of this exercise, doLat Pulldown
Equipment needed: Cable
When it applies: Use when pull-ups fall short of the target reps; the load can be adjusted as needed. (AI-assisted translation, pending review)
Different load basis — re-confirm the weight instead of converting it.
Each substitution is signed off by a reviewer. Program-specific substitutions are offered in the training page instead.
Review statement: steps and common mistakes are written by editors and signed off by a reviewer before publishing. Content marked 'Dev test data' only validates the system and is not training guidance.
Training content is not medical advice. Stop if you feel unwell.