Exercise guide
Pull-Up
Learn how to use pull-up in training, choose practical loads, avoid common mistakes, and track progress in RackMath.
At a glance
How to use this lift in training.
Position and movement cues
- Grip
- Use a shoulder-width to slightly wider grip that feels strong and shoulder-friendly.
- Feet
- Keep legs quiet. Cross feet only if it helps prevent swinging.
- Back and chest
- Start by setting the shoulders, then pull the chest toward the bar without craning the neck.
- Range of motion
- Use a controlled hang at the bottom and pull until chin clears the bar or chest approaches it.
- Speed
- Pull smoothly and lower with control. Avoid kicking or bouncing unless training a separate dynamic skill.
- Elbows and knees
- Drive elbows down toward the ribs. Keep knees from swinging forward to create momentum.
Common mistakes
- Half reps from the top
- Kipping unintentionally
- Shrugging into the ears
- Losing control of the bottom
How to practice it
Start each set by finding the same setup: stable feet, balanced grip or handles, a braced trunk, and a repeatable start position. Stop the set when the lift no longer looks like the first good rep.
For a heavy barbell lift, use the empty bar, then a few smaller jumps before your working weight. For dumbbells or machines, use one or two lighter feeler sets.
Loading and progression
Use 3-6 reps for strength practice, 6-12 reps for most muscle-building work, and 10-15+ reps for lighter accessories or skill practice.
Pick a load that feels like RPE 7-8 on the final set. Add weight only when the target reps, range of motion, and positions stay consistent.
Track it in RackMath
RackMath keeps previous weights, reps, RPE, plates, warmups, and PRs connected to the exercise so the next session starts with context.
Ready to track it?