Exercise · Form & cues
Pull-Up — form guide
Lats · Biceps · Mid Back · Rear Delts. Equipment: Pull-Up Bar. Difficulty: Intermediate–Advanced.
TEMPO
1-1-3-1
The 3-second eccentric is what builds back thickness. Most people drop from the bar — that's wasted reps.
Cues
- Dead hang start — full lat stretch
- Drive elbows down and back, not 'pull'
- Chin clears bar at top
- Control descent for 3 seconds
- Slight lean back at top, chest to bar
Common mistakes
- Kipping for unintentional reps
- Half-reps from chin level
- Dropping from the top
Injury notes
Build with band-assisted pull-ups or negatives first.
Progression
BW → weighted (vest/dip belt) → archer pull-ups → one-arm progressions.