Pull-Up
How to perform the Pull-Up
- Set up. Set up in a stable, balanced starting position appropriate for the Pull-Up using your body weight.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your rhomboids.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your rhomboids rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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View staged routine (0)Variations of Pull-Up
Archer Pull Up
Start by gripping the pull-up bar with your palms facing away from you and your hands slightly wider than shoulder-wi…
Assisted Parallel Close Grip Pull-Up
Place a stool or box beneath the pull-up bar. Grasp the bar with your hands close together, palms facing you. Step on…
Assisted Pull-Up
Start by grabbing the pull-up bar with an overhand grip. Place a resistance band around your knees or feet for assist…
Assisted Standing Pull-Up
Place a sturdy bar at a height that allows you to hang from it with your arms fully extended. Stand with your feet sh…
Band Assisted Pull-Up
Place a resistance band around a pull-up bar. Hold onto the bar with an overhand grip and position your feet on the b…
Bench Pull-Ups
Grasp the bar with an overhand grip, shoulder-width apart. Hang from the bar with your arms fully extended. Pull your…
Biceps Narrow Pull-Ups
Hang from a pull-up bar with your palms facing towards you. Pull your body up towards the bar, focusing on using your…
Biceps Pull-Up
Grab a pull-up bar with an underhand grip, shoulder-width apart. Hang with your arms fully extended. Pull your body u…
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