How to do it
- Set the thigh pad so your legs are locked in snugly.
- Grip the bar slightly wider than the shoulders and sit down with straight arms.
- Lean back a little and pull the bar to the upper chest, elbows driving down.
- Let the bar rise slowly until the arms are straight and the shoulders stretch up.
Common mistakes
- Leaning far back and rowing the weight.
- Pulling the bar behind the neck.
- Stopping short of a full stretch at the top.
- Yanking with the arms instead of driving with the elbows.
Breathing and tempo
Breathe in and brace your midsection before each rep, hold it through the hardest part, and breathe out at the top. Lower in about 2-3 seconds, then lift firmly without bouncing.
Make it harder or easier
Harder: More load, or a pause with the bar at the chest.
Easier: Lighter load; it is already the easier version of the pull-up.
Sets and reps
Beginners: 3 sets of 6-10 reps, stopping 2-3 reps short of failure.
Building muscle: 3-4 sets of 6-12 reps, stopping 1-2 reps short of failure.
Safety
- Pull to the front, never behind the neck.
Swaps
Full gym: Pull-up, Straight-arm pulldown, One-arm dumbbell row, Chin-up