Set up a pull-up bar with a firm, secure grip height
Stand on a stable surface or use a band/assisted setup if needed
Grip the bar with palms facing away (overhand) or palms facing you (underhand)
Start with shoulders down and back, core braced, and legs relaxed or crossed
Hang with arms straight and avoid swinging
Pull by driving elbows down toward your sides
Keep chest lifted and maintain a tight body position
Continue pulling until your chin clears the bar
Lower under control until your arms are straight without fully relaxing your shoulders
Repeat for the desired reps with full control
Stop if you feel sharp pain in the shoulder, elbow, or neck
If you can’t complete a full pull-up, use one of these progressions:
Assisted pull-ups with a band or machine
Negative pull-ups (jump to the top, lower slowly)
Scapular pull-ups (pull shoulders down/up without bending elbows much)
Dead hangs followed by controlled holds and slow lowers
Aim for consistent practice and gradually increase reps or assistance over time