Stand under the pull up bar making sure there is enough room above it that you’re not going to bang your head. The position of your hands determines which area of the back you are concentrating on. A wider grip will work your lateral muscles where as a narrower grip will work the middle of your back.
Pull Ups are performed using a pronated grips. Place your hands over the top of the bar with your thumbs pointing away from you and towards each other. Make sure your grip is tight so you don’t slip mid pull up.
Now hang from the bar. Straighten your arms. Do not rock or sway just hang. Relax and don’t arch your back. Now pull your chest up towards the bar. Beginners should just raise their chin over the bar but if your are more advanced try and pull up further so your chest touches the bar. Keep your legs together and pause at the top of the pull up for a few seconds before lowering yourself back down to the hanging position.
Muscles Targeted: Upper Back, Middle Backs, Arms.
Lead with your chest up while driving your elbows to the floor.
Straighten your arms
Keep your legs inline with your torso, unless you’re doing Kipping Pull-ups.
Nose or forehead against the bar is a partial Pull-up/Chin-up. Chin over bar unless you’re not strong enough yet.
Squeeze The Bar. And put the bar close to your fingers, not in the palm of your hand. It minimize callus formation.
Breathe at The Bottom. It’s easier to breathe at the bottom. Take a big breath before pulling yourself up.
Chest Up. Don’t let your shoulders go forward: it’s unhealthy for your shoulders. Lead with your chest up & keep your shoulders back.
Look Up. Never look down during Pull-ups & Chin-ups. Look at the bar. Look where you’re pulling yourself up to.
Elbows to The Floor. Drive with your elbows to the floor. This involves your stronger back muscles more.
Bend Your Legs. And cross your feet. Letting your legs hang means less strength in my experience. Squeeze your glutes on the way up.
Standard Pull Up
Weighted Pull Up
Behind the Neck Pull Up
One Arm Pull Up
Mixed Grip Pull Up