Variations — what changes
Overhand (pull-up)
Palms away, just wider than the shoulders.
Lats and upper back; the hardest version.
Underhand (chin-up)
Palms toward you, shoulder width.
More biceps — most people can do more reps this way.
Neutral grip
Palms facing each other on parallel handles.
In between, and easiest on the elbows and shoulders.
Assisted
Machine or band takes some of your weight.
Builds up to full pull-ups.
Setup
- Hang at full arm length, shoulders active (not shrugged up to your ears).
- Legs together, a little in front of you, stomach tight.
Doing the rep
- Pull your shoulder blades down first, then pull your chest toward the bar.
- Chin clears the bar; lower all the way down every rep.
Common mistakes
- Kipping or swinging to get the rep.
- Half reps that never straighten the arms.
Stop if something hurts sharply. When you're learning a lift, start light and film a set from the side to check it.
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