What is a Pull-Up?

The pull-up is a compound bodyweight exercise where you hang from a bar and pull your chin above it using only your upper body. It is the single most important movement in calisthenics — virtually every advanced skill requires a solid pull-up base.

How to Perform a Pull-Up

Grip the bar slightly wider than shoulder-width, palms facing away (pronated).
Hang dead — fully extend your arms and depress your shoulder blades slightly.
Initiate the pull by driving your elbows down toward your hips, not by shrugging.
Chin clears the bar — that’s a full rep. Avoid kipping or swinging.
Lower under control — the eccentric phase builds as much strength as the pull.

Progression Path

If you can’t do a single pull-up yet, work through these in order:

Dead hang — build grip and shoulder stability (3 × 30s)
Scapular pulls — teach shoulder blade depression (3 × 8)
Negative pull-ups — jump to the top, lower in 5–8 seconds (3 × 5)
Band-assisted pull-ups — use the thinnest band you can while maintaining form

Programming

Goal	Sets × Reps	Rest
Strength	5 × 3–5	3 min
Volume	3 × 8–12	90 s
Greasing the groove	Multiple sets × 50% max	Throughout day

Common Mistakes

Shrugging the shoulders — keep them packed and away from your ears.
Half reps — chin must clear the bar; arms must fully extend at the bottom.
Kipping — momentum hides weakness. Train strict to build real strength.