How to do a pull-up
For anyone who can hang from a bar and wants a first strict rep with full control.
IJR · Sep 26, 2026 · 2 min read
Every clean pull-up starts by setting the shoulder blades before the arms bend. This recruits your back so the bar comes to your chest instead of your shoulders rising to your ears.
You'll need a sturdy horizontal bar high enough for a full hang and clear floor space beneath it.
Curl fingers over the top and wrap thumbs underneath so the bar cannot roll. You know the grip is set when knuckles face forward, wrists stay straight, and the bar feels immovable.
Gently pull shoulders away from your ears before you leave the floor. The hang is ready when your body hangs still, arms feel long, and nothing swings.
Think of tucking the blades into your back pockets. You know the draw worked when your body rises one to two inches and your neck feels longer.
Lead with the back, not the arms. The pull finishes when chin is at least one inch above the bar and elbows point toward the floor.
Keep shoulders packed down and squeeze the back. You confirm the hold when upward motion stops and you can say “one” aloud without dropping.
Resist the drop so every inch stays controlled. You know the rep is done when you hang still once more with elbows locked and feet quiet.
The most common mistake
Most people bend the elbows before the shoulder blades move, turning the rep into an arm curl that stalls at halfway. Fix it by finishing the full blade draw first on every single rep.
Pro tip
If the full pull is still too hard, jump to the top hold then lower on the same three-second count; the slow negative builds the exact strength you need.
Say it every time
Grip hang draw pull hold lower
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