How to do it
- Grip the bar slightly wider than the shoulders, palms facing away.
- Hang with straight arms and the shoulders pulled slightly down.
- Drive the elbows down towards the ribs and pull the chest towards the bar.
- Get the chin over the bar, then lower all the way to a straight-arm hang.
Common mistakes
- Kicking or swinging for momentum.
- Half reps that never reach a straight-arm hang.
- Craning the neck to get the chin over.
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: Add weight with a belt or backpack, or slow the lowering to 4 seconds.
Easier: Band-assisted pull-ups, slow negatives from the top, or the lat pulldown.
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
- Check the bar is secure before hanging from it.
- Step down from a box rather than dropping at the end of a set.
Swaps
Full gym: Lat pulldown, Straight-arm pulldown, One-arm dumbbell row, Chin-up
Dumbbells and a bench: One-arm dumbbell row, Chin-up
Bodyweight only: Chin-up