Pull-Up
The upper-body squat. Hard to fake, impossible to beat.
Back, Lats, Biceps, GripPull-Up BarAdvanced
Setup
- Grip just outside shoulders, palms away (or toward you for chin-ups — slightly easier).
- Hang fully, then 'set' your shoulders — pull them down away from your ears.
How To Do It
- Drive elbows down toward your ribs.
- Pull until your chin clears the bar — chest toward the bar, not chin poking.
- Lower ALL the way to a full hang. Half reps build half a back.
Breathing
Exhale pulling up, inhale lowering down.
Common Mistakes
- Kipping/swinging — strict reps first, momentum never.
- Chin-poking at the top — chest up instead.
- Skipping the dead hang — full range is the exercise.
Coach Sam's cue: Pull the bar to you, not you to the bar.
Programming It
| Goal | Sets | Reps | Rest |
|---|
| Strength | 3–5 | 4–6 | 2–3+ min |
| Muscle | 3–4 | 8–12 | 60–90 sec |
| Endurance / Conditioning | 2–3 | 15–20 | 30–45 sec |
Form guide for educational purposes — not medical advice. New to training or working around an issue? Apply for coaching and get a plan built for your body.