Pull Ups Exercise Instructions
with Video and Picture Guides

Pull ups are among the most popular upper body exercises to have ever been invented.

Everybody -- from Olympic aspirants to those desiring a ripped physique and from kids in gym class to the soldiers and Marines -- has made this classic bodyweight exercise a part of their workout routine...

...So just based on that, you know that this exercise works well.

This tutorial will teach you how to do pull ups with proper form, using a video guide and written instructions. If you follow the advice, then you can bet you'll experience the many benefits of pull ups...

...One major benefit is that it's much more than simply a lat strengthening exercise, pull ups also provides significant stimulation to your trapezius, forearms, biceps, rear deltoids, glutes, abs and more!

Pull Ups Video Exercise Guide

The video below shows proper pull up technique.

Video credits: YouTube user "firmbuttexercises"

Pull Up Exercise Basics

Primary Muscle(s):	Latissimus Dorsi
Secondary Muscle(s):	Forearms Biceps Brachii Lower Trapezius Middle Trapezius Rear Deltoids Rhomboid Teres Major
Mechanics:	Compound
Main Equipment:	Pull Up Bar
Optional Equipment:	Dip/Pull Up Belt Resistance Bands

Pull Ups Exercise Instructions with Tips and Cues

Now that you've seen what the proper technique should look like, let's go over the step-by-step instructions to cover some important details and subtleties. I recommend that you also check out these tips to further polish your form.

1. Bodyweight or Weighted Pull Ups (Or Neither). Using your bodyweight plus additional weight will provide you with a more intense challenge and bigger strength gains. However, weighted pull ups are only possible after you have mastered the bodyweight version. Here's how to add weight if/when you're ready for it:
   • Belt and Chain. They make equipment exactly for this purpose. The best ones are genuine leather, with a sturdy metal chain. Just strap on the belt, attach plates, and secure the chain. Then you're good to go.
   • Dumbbells. Place a dumbbell between your legs, near your ankles. This option only works well for lighter weights. Once you get to 30+ lbs., it makes more sense to choose a different option.
   • Backpack. This is an old school, yet effective method. Get a backpack, chuck some weight in it, zip it up, and strap it on like it's your first day in Kindergarten. Just make sure that the bag is sturdy enough to hold the weights.
   • Elastic Bands. This is more complicated, but it's definitely doable. First off, get a resistance band. Then secure one end to the ground and then attach the other end to yourself somehow, there are different ways you could attach it, so experiment and find what's most comfortable and effective.
   • Too Weak, Even for Either? Don't fret if you're not strong enough to lift your own bodyweight, let alone extra weight. That's completely fine, and even expected of most beginners. Assisted variations of pull ups are your answer.
2. Set-Up. As mentioned earlier, the only equipment you need is a bar. If you go to a gym, there is usually a bar attached to the power racks or to the cable area. If you need a bar to work out at home; then you can either buy cheap bars that fit on your doorway, build one for free, or just find something that will do (be creative).
   • Jump Up and Grab the Bar. Look up at the bar that you intend to grab onto. Depending on the height of bar, you may need to use a forceful jump to reach it. Grab the bar with your palms facing away from you.
   • Grip Width. Make sure that your hands are placed further than shoulder-width apart so that you can most effeciently use your back strength during the exercise. It shouldn't be so wide that it becomes uncomfortable.
   • Don't Palm the Bar. Adjust your grip so that your fingers wrap around it, starting at the point where your palm meets your finger joints. You don't want to grip using your palms because the skin will fold over, which can cause pain and ripped skin, leading to calluses.
   • Arms Straight. Make sure that your elbows are locked. It's cheating and less effective to have slack in your arms when starting a repetition.
3. Body Positioning. With your hands in the proper place, gripping the bar tightly, and your elbows straight, it is time to make a couple of adjustments and calibrate your body for perfect execution of this exercise.
   • Shoulder Blades Back and Chest Out. Move your shoulders back and bring the shoulder blades together. This should naturally bring your chest forward. This allows your chest to rise ahead of the shoulders, taking strain off the shoulders and properly loading the upper back muscles.
   • No Dangling! Letting your legs dangle freely equates to less strength, as well as a slightly more vulnerable lower back. Instead, you should cross your feet at the ankles and bend your legs at the knees.
   • Keep Your Eyes On the Prize. You should have your head positioned so that your eyes are focused right on the bar. Keep looking at the bar the entire lift (until your head goes past the bar).
   • Feel It Out. At this point, your hands will be supporting the weight of your entire body. Mentally prep yourself and physically become aware of how much power you will need to output for this first repetition.
   • Inhale. Finally, take a deep breath to hold in. And now, lift off...
4. The "Pull" in Pull Ups. Pull your entire body upwards, as quickly and explosively as possible, while maintaining correct technique and full control over your body movement. Be sure to pull with your back muscles (you should feel them working the most).
   • Elbows to the Floor. This was the most helpful tip for me, when I was first learning this exercise; I just couldn't "feel" my back working until I learned to point my elbows towards the floor and imagine pulling them straight downwards. Afterwards, I was able to really feel my lats working.
   • Squeeze Your Glutes. Your legs should already be crossed and your knees bent. This allows you to put the "Maximus" in "Gluteus Maximus" and flex your butt muscles hard, which gives you a strong boost of power that simultaneously provides lower back protection.
   • Maintain Eye Contact... with the bar, that is. Again, it's important that you keep focused on this reference point because it lets you know how much further to go; but more importantly, it keeps the rest of your body in the proper, effective, efficient, and safe position.
   • Chin Over the Bar. A rep is not finished until you have completed the entire range of motion. That is, you must bring your entire head past the bar. You're not done until the chin reaches above the bar.
5. Going Back Down. The lowering phase, or negative repetition, is simple. It involves returning to the starting position where you will begin the next rep.
   • Go Slowly. Your negative should be controlled and slower than the upward movement (positive rep). Letting your bodyweight just drop completely can prove detrimental to your elbows.
   • Back to the Start. You should now be back into the starting position. Remember to fully extend your arms.
   • Exhale. As you reach the bottom, it is the time to let out your breath. And then re-fill those lungs with some fresh O₂ and get started on the next rep.

Are Pull Ups Right for You?

This Exercise is Great for All Levels of Experience. Whether you're a beginner, an intermediate, or even Mr. Olympia himself, this upper body exercise is ideal for you...

...That is, they're good for you if you want the best weight lifting exercise for developing upper back strength and muscle mass. I'm sorry if it sounds like I'm hyping up this exercise, but it really is amazing (and one of my favorites, too!).

However, I realize that there are some people within all of weight lifting experience levels who may have to sit it out on this exercise. It may be an unwise choice for those with pre-existing back, neck, or shoulder issues.

And for beginners who currently have very low levels of general fitness, it's probably best to ignore pull ups (and even the assisted variations) for the time being. If you're in this group, then you may benefit more by focusing solely on building a solid foundation with a basic weight lifting routine without pull ups...

...And before you know it, you'll be doing weighted pull ups with 100lbs hanging off your belt! (It is possible.)

As is general knowledge, the average woman has significantly less upper body strength than the average man.

So if you are a female, you are more likely (statistically speaking) to have trouble with this exercise. It is more than possible for females to become very strong on this exercise, but it may take more time than with men.

But whether you're female or a male, if limited upper body strength proves to be a problem and you do already have decent levels of general fitness, then your best bet is to use the previously outlined alternative and assisted pull ups for transitioning to the unassisted bodyweight version.

Whether you start out slow or fast, you will be able to consistently progress over time since this is such an efficient exercise -- involving so many upper body muscles, which lets you consistently add strength.

Just remember proper technique and safety precautions, and you'll be well on your way to long-term upper body strength and muscle building success.

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