Pull-Up
Also called: pullup, pronated pull-up
Vertical pulling royalty: chin over bar under total control. The lat builder every physique and every back needs.
Technique
How to do it
- 1
Dead hang, hands just outside shoulders, shoulder blades set down.
- 2
Pull the elbows down and back; chest toward the bar.
- 3
Chin clears the bar without kipping.
- 4
Lower to a full hang — every rep starts from honest length.
Cue bank
Two cues, picked by context
Internal cues for growth work at moderate loads; external cues when the bar is heavy. The app switches automatically.
“Drive your elbows into your back pockets.”
“Pull the bar down to you.”
Common faults
What to watch for
Standard coaching taxonomy for this movement. A dedicated Harry Spotter rubric is on the roadmap.
Kipping without meaning to
Swing steals the tension the lats signed up for.
Fix: Slow 3-second negatives; hollow-body hold.
Half-range at the bottom
The stretched position is the growth position.
Fix: Dead hang between reps, even if reps drop.
Shrugging at the top
Traps finish what lats started.
Fix: Think “proud chest,” pull the bar to your collarbone.
Substitutions