Exercises

Overhand pull-up

Pull your body toward a fixed bar. Your lats and other back muscles work together with your elbow flexors.

Overhand pull-up with the chin above a fixed bar and feet off the floor.

Pull-up bar · Bodyweight

Source: NASM · Pull-Up

Step by step

  1. Grip a securely mounted bar slightly wider than shoulder width, palms forward.
  2. Hang with straight arms and brace your abdomen.
  3. Drive your elbows downward until your chin clears the bar without craning your neck.
  4. Lower under control until your arms straighten.

Common mistakes

  • Swinging or kicking for momentum.
  • Dropping into the bottom position.

Anatomy and technique: the references below. Region boundaries and movement diagrams are schematic. Exercise images are AI-generated illustrations.