The pullup is a challenging bodyweight movement that develops the entire back while strengthening the biceps, forearms, and core. The pullup also increases stability throughout the shoulders. To ensure full back engagement, start each rep from a dead hang (arms fully extended) and pull your elbows into your ribcage and squeeze your lats as you pull your body up.
Instructions
Grab a pullup bar with a shoulder-width overhand grip, making sure arms are completely straight and your feet are off the ground. This is your starting position.
Pull yourself up until your chin clears the bar. Be sure to actively contract the back by pulling through the elbows while keeping the head position neutral and eyes forward. Lower the body until shoulders and arms are fully extended and in the starting position.
Trainer’s Tips
Do not stop short of the bottom position. Come to a dead hang at the bottom.
Do not stop short of the top position. Finish the rep by pulling your chest to the bar.
Do not pull through your wrists. Drive your elbows behind you.
Avoid rounding in your upper back. Keep your chest up and shoulders back.
