How to perform Bodyweight Pull Up with proper form
Starting Position
- Grip the Bar: Use an overhand grip, hands slightly wider than shoulder-width apart.
- Hang: Fully extend your arms, allowing your body to hang straight down. Keep your shoulders relaxed, not shrugged.
Execution
- Engage Your Core: Tighten your abdominal muscles. This stabilizes your body throughout the movement.
- Pull Up: Initiate the movement by pulling your elbows down towards your sides. Focus on using your back and arms.
- Lift: Bring your chin above the bar by squeezing your shoulder blades together and driving your elbows down.
- Controlled Descent: Lower your body back to the starting position slowly, avoiding a sudden drop.
Key Points
- Keep your body straight and avoid swinging.
- Maintain a controlled motion both up and down.
- Breathe in as you lower and exhale as you pull up.
Common Mistakes
- Swinging the Body: Keep your legs still to prevent momentum.
- Incomplete Range of Motion: Ensure your chin clears the bar at the top and you fully extend your arms at the bottom.
- Shrugging Shoulders: Keep shoulders relaxed to engage the back muscles effectively.
Exercises
Bent Over One Arm Row, Dumbbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms, Chest
Bent Over Row, Barbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Cable
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Dumbbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Smith Machine
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Band
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Leverage Machine
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bicep Curl, Barbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, Cable
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, Dumbbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, Band
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, Leverage Machine
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, EZ Bar
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Cable Crossover, Cable
Type: Upper, Pull
Target: Chest
Synergist: Shoulders
Cable Pull Through, Cable
Type: Lower, Pull
Target: Glutes
Synergist: Back, Hamstrings
Chin Up, Bodyweight
Type: Upper, Pull
Target: Back
Synergist: Biceps, Forearms, Shoulders, Chest
Chin Up, Leverage Machine
Type: Upper, Pull
Target: Back
Synergist: Biceps, Forearms, Shoulders, Chest
Concentration Curl, Barbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Concentration Curl, Cable
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Concentration Curl, Dumbbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms