This document provides information about pull-ups, including the muscles involved, proper form, and common mistakes. It describes the two phases of a pull-up - the pulling up phase and lowering phase. Images demonstrate proper form versus improper form, such as keeping the body straight and not using momentum. The document also includes references for additional pull-up resources.

1. Pull-Ups
(Chin Ups)
Sterling, Nathan, Blayne, Tyler
(Spring 2018)

2. Front View Side View

3. Pull-Up Muscles Involved

4. Back Chest
Shoulders
Biceps
Forearm
Muscles Primarily Involved:
★ Shoulders
★ Back
★ Chest
★ Biceps
★ Forearm

5. 2 Phases of Pull-Up
Pulling-Up Phase & Lowering Phase

6. Pulling-Up Phase
Straight arm hang to chinning position

7. Pulling-up Phase
★ Start by placing hands an equal
distance apart on pull-up bar
★ Next, begin to hang and prepare to pull
yourself up
★ Finally in a controlled motion, pull
yourself up until your chin passes the
top bar

8. Start Finish

9. Lowering Phase
Chinning position back to straight arm hang

10. Lowering Phase
★ When you have achieved the pulling up phase
by crossing your chin past the top bar, next is
the lowering phase
★ Begin to lower yourself down in a controlled
motion
★ If you are doing multiple repetitions, make sure
your arms are fully extended before attempting
the Pulling-up phase again

11. Start Finish

12. Proper VS. Improper
Technique

13. Proper Technique VS. Improper Technique
Proper Technique:
★ Keep your body completely parallel, without
arching your back or swinging your legs (using
momentum) to get up
★ Make sure your hands, wrists and elbows aren’t
at an awkward angle
★ Make sure chin passes the bar
★ Hands are placed evenly apart
★ Arms are fully extended at the beginning & end
of the pull up
Improper Technique:
★ Arching your back or swinging your legs
(using momentum) in the pulling-up phase
★ Opening elbows at different times and
closing them at different times
★ Chin doesn’t clear past the bar
★ Uneven hand placement
★ Arms are not fully extended at the end of &
beginning of the pull up

14. Improper Technique VS. Proper Technique
First Image: Legs are not parallel & flailing about to pull himself up
Second image: Legs are parallel to one another; subject is in control during pull-up phase

15. Improper Technique VS. Proper Technique
First Image: Subject’s body is not kept in a straight line & is using momentum to pull himself up in pull-up phase
Second image: Subject’s body is parallel to the ground & in a straight line; not using momentum to pull himself

16. Improper Technique VS. Proper Technique
First Image: Subject’s chin does not pass the bar
Second image: Subject’s chin passes the bar

17. Improper Technique VS. Proper Technique
First Image: Subject’s arms are not straight (not fully extended)
Second image: Subject’s arms are straight (fully extended)

18. FAQ
★ Do I need to bend my knees and cross my ankles?
○ Not necessarily; as long as body is in a straight parallel position
★ What about kipping like crossfitters do?
○ Kipping Pull-Ups are the subject of much debate and are a difference exercise
than the strict Pull-Ups that are discussed in this presentation.

19. Other Available Resources
★ https://www.wikihow.com/Do-a-Chin-Up

20. References:
Appleton, Katherine. “Learn to Do a Chin-Up in 6 Weeks: Training Plan.” Pinterest, 27 Aug. 2013,
www.pinterest.com/pin/244390717259902953/.
Howcast. “How to Do a Chin-Up | Back Workout.” YouTube, YouTube, 22 Sept. 2012, www.youtube.com/watch?v=_71FpEaq-fQ.
“9 Best Pull Up Bars of 2017: Get Your Reps in at Home.” Pythagorean Health, 19 Feb. 2018, www.pythagoreanhealth.com/best-pull-up-bars/.
“100KG Indoor Sports Chin UP Bar Portable Adjustable Exercise Sit UP Bar Pull Up Door Horizontal Bar Gym Fitness Equipment-in Horizontal
Bars from Sports & Entertainment on Aliexpress.com | Alibaba Group.” Aliexpress.com, www.aliexpress.com/item/Indoor-sports-Chin-UP-Bar-
Portable-Adjustable-Exercise-Sit-UP-Bar-Pull-Ups-Door-Horizontal-Bar/32357428081.html.
“How to Do a Chin Up.” WikiHow, WikiHow, 8 Apr. 2016, www.wikihow.com/Do-a-Chin-Up.
“Proper Chin-Up Form.” YouTube, YouTube, 10 Feb. 2017, www.youtube.com/watch?v=mRy9m2Q9_1I
“The Training Edge The Latest for Fitness Professionals.” Five Awesome Pull-Up Options, magazine.nasm.org/american-fitness-
magazine/issues/march-april-2015/pull-up-options.