Pull-ups

4 × 5-10  ·  Equipment: No equipment, Pull-up bar

Muscle groups: Back · Arms

How to do pull-ups

1. Grip the bar with your palms facing forward, slightly wider than shoulder width.
2. Hang with your arms extended, brace your core and pull your shoulder blades slightly down and together.
3. Drive your elbows toward your hips to pull your chest up to the bar without swinging.
4. Pull until your chin clears the bar, or as high as you can with control.
5. Lower slowly until your arms are almost straight, resisting gravity.
6. Exhale as you pull up and inhale on the way down, keeping your core tight.

Mistakes to avoid

• Don't swing or kick your legs to get up; that reduces the work and strains the shoulders.
• Don't shrug your shoulders up to your ears; squeeze the shoulder blades down from the start.
• Lower until your elbows are almost straight without locking them to protect the joint.
• Stop and use an assisted version if you can't complete controlled reps.

Progression

• Start with band-assisted or machine-assisted pull-ups and reduce the help each week.
• Once you get clean reps, build up to 3-4 sets of 5 reps.
• Add 1 rep per week until you reach 10.
• When you hit 10 reps, add weight with a belt or plate, or try slow 5-second negatives.