/
3
 sets
Duration required
12
 reps
Focus Area required
1
 m 
30
 s rest
Back

Pull Up

Key Points:

  • Hang from the bar with an overhand grip, spaced just wider than shoulder width.

  • Pull up by brining your elbows to the back of the hips until chin is level with bar.

  • Slowly lower back to start position and repeat.

Common Mistakes:

  • Swinging to get up.

  • Dropping on the way down.

  • Uneven grip.

Where you should 'feel it':

Primary Muscles:
Biceps, Lats
Secondary Muscles:
Traps, Abs
Muscle diagram with the following muscles highlighted Biceps, Lats, Traps, Abs

Similar Exercises

Start by hanging with an overhand grip, spaced at roughly shoulder width apart.

Squeeze your shoulder blades together and pull up by driving your elbows to the back of the hips. Pull until your chin is roughly at the bar, then slowly extend the arms back to the start position. Keep your chest out and tense your core to keep a stable body throughout. Repeat for the desired repetitions.

Avoid swinging to use momentum.

Why use SafeForm?

If your members work out unsupervised then SafeForm's interactive guides are a must for your gym.

Increase Member Retention
We reduce the pain of being inexperienced at the gym, helping members build a habit and avoid quitting.
Connected Equipment
We connect your equipment together so our guides can make smart suggestions to memebers.
24/7 Experience
Our interactive guides allow for 24/7 gyms to give members a 24/7 experience.
Video is 10x
Gym machine stickers are outdated and limited, our guides have full video demonstrations.
Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.