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    Calisthenics.dk

    Pull · Calisthenics

    Pull-Up - The complete guide

    The pull-up is king of all pulling exercises. It builds a wide back, strong biceps and a solid grip. Here's the complete technical guide to the perfect pull-up.

    How to perform it

    1. 1Grip the bar overhand, about shoulder-width apart
    2. 2Hang in a full dead hang with straight arms and engaged shoulder blades
    3. 3Pull the shoulder blades down and back (scapular retraction)
    4. 4Pull up until your chin clears the bar
    5. 5Lower back to a full hang under control - 2-3 seconds

    Common mistakes

    ⚠️ Using kipping/swinging momentum
    ⚠️ No full range of motion at the bottom
    ⚠️ Shoulders hanging passively
    ⚠️ Too wide a grip increases shoulder strain

    Progression - the path to mastering it

    1. Dead hang 30s
    2. Scapular pull-up 10 reps
    3. Negative pull-up 5×3s
    4. Band-assisted pull-up
    5. Strict pull-up

    FAQ

    How many pull-ups should I be able to do?

    5 strict is a solid beginner goal, 15+ intermediate, 20+ advanced.

    Chin-up vs pull-up?

    Chin-up (underhand grip) is easier - more biceps involvement. Pull-up hits the back wider.

    Ready to perfect your Pull-Up?

    Our AI analyzes your form in real time or from video and gives you concrete tips.