Move · Videos · Technique · 5 min

How to Do a Perfect Pull-Up

How to Do a Perfect Pull-Up — video by Calisthenicmovement Play · 4:32

Video by Calisthenicmovement on YouTube · Open on YouTube

Covers the key points of a clean pull-up: common mistakes, grip width, shoulder blade movement and body position. Best for people who can already do a few pull-ups and want better form.

  • 5 min
  • Intermediate
  • Low impact (no jumping)
  • pull-up bar
Open in VideosLog it in Train

Step by step 5

Tap a time to watch that step in the video.

  1. Common mistakes: use the full range to straight arms, no kicking or swinging, and pull evenly with control. 0:14
  2. Grip width: about shoulder width or a little wider; a very wide grip flares the elbows and strains the shoulders. 0:54
  3. Shoulder blades: pull them down first, then bend the arms and draw them together, without rounding the shoulders. 1:48
  4. Body position: a straight hollow body brings in the core, while a slight arch focuses on the back. 2:25
  5. Legs: crossing them makes you more stable; uncrossed asks more of your core. 3:51

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Use a full range: arms straight at the bottom, no kicking or swinging
  • Grip about shoulder width or slightly wider, not too wide
  • Pull the shoulder blades down and together before bending the arms

What it works

Tap an area for more videos that work it.

Joints it uses 2 takes load

  • Shoulders takes loadpull-ups, shoulder blades down then together
  • Elbows takes loadpull-ups, full range
  • Wrists & hands movesgripping the bar while hanging

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

More like this

Browse all 764 videos

Video by Calisthenicmovement; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety