Step by step
- Hang from the bar with your palms facing away and hands slightly wider than your shoulders.
- With straight arms, pull your shoulders down away from your ears and brace your abs so you don't swing.
- Pull by driving your elbows down and to your sides, as if putting them in your pockets.
- Go up until your chin clears the bar, without craning your neck.
- Lower yourself under control until your arms are almost straight and repeat.
Tip: Can't do one yet? Start with lat pulldowns, band-assisted or machine-assisted pull-ups, and practise slow negatives from the top.
Common mistakes
Going up only a little or not coming all the way down takes work away. Fewer reps with full range are better.
Leg momentum does the work your back should do. Squeeze glutes and abs and start every rep still.
If your shoulders rise towards your ears, your back works less. Pull them down before you start pulling.
The lowering phase trains you too. Take at least two seconds on the way down.
Sets and reps
Guide ranges. Start with a weight where the last rep is hard but your technique holds.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Build muscle | 3–4 | 6–12 | 1.5–2 min |
| Health and fitness | 2–3 | 10–15 | 1 min |
In GymOrbita you log every set and the app suggests the weight for your next session based on what you did last time.
Alternatives
If the machine is busy or you want a variation:
FAQ
How do I get my first pull-up?
Combine lat pulldowns, assisted pull-ups with a band or machine, and slow negatives: step up from a bench and lower yourself over 3–5 seconds.
Pull-ups or chin-ups?
With palms facing away (pull-ups) your back works more; with palms facing you (chin-ups) your biceps help more and they're usually easier. Both are great.
General technique information, not a substitute for professional advice. If you have an injury or pain, check with a doctor or physiotherapist first.
Add pull-ups to your routine
GymOrbita has this exercise with its animation: log the weight and reps of every set and track your progress. Free.