How to do a pull-up

Teach: How to do a pull-up

What to say

To do a pull-up, hang from the bar with your hands a little wider than your shoulders, palms facing away and arms fully straight. Pull your shoulder blades down first, then drive your elbows toward your ribs until your chin clears the bar, and lower all the way under control. If you cannot do one yet, build up with slow lowering from the top, band-assisted pull-ups or rows with your feet on the floor.

What to show, in order

1. Grip the bar a little wider than your shoulders with palms facing away, and hang with straight arms.
2. Tighten your stomach and cross your ankles or keep your legs straight to stop swinging.
3. Pull your shoulder blades down and back before you bend your arms.
4. Drive your elbows toward your ribs until your chin is over the bar.
5. Lower slowly until your arms are straight again.
6. Build up with slow lowerings: step up to the top, then take three to five seconds to lower.
7. Use a band looped over the bar under a foot or knee, or rows under a low bar, until full pull-ups come.

When to stop and call a professional

• You have a heart condition, high blood pressure, a recent injury or surgery, or you are unsure whether exercise is safe for you: ask a clinician before you start.
• You feel chest pain, pressure, faintness or unusual breathlessness: stop and call your local emergency number, 911 in the US.
• You feel pain in the elbow or shoulder rather than muscle effort: stop and see a clinician or physical therapist.

The check question

Ask: What moves first at the start of a pull-up? Answer: Your shoulder blades, pulling down and back

From EveryManKnows. General information, not professional advice.