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How to do the Pull-Up

The Pull-Up is a compound bodyweight exercise that mainly works your lats, with help from your biceps and upper back. Focus on three things: pull elbows down to your ribs; chin clears the bar; lower all the way down.

LatsBicepsUpper backBodyweight

Setup

  1. 1Grip just wider than shoulders
  2. 2Start from a dead hang

Three cues

  1. 1Pull elbows down to your ribs
  2. 2Chin clears the bar
  3. 3Lower all the way down

Most common mistake

Kipping to get up

Pause and pull strictly

In Hindi · हिन्दी में

  1. 1कोहनियाँ पसलियों तक खींचें
  2. 2ठुड्डी बार के ऊपर
  3. 3पूरा नीचे तक उतरें

आम गलती: झूलकर ऊपर जाएँ तो, रुककर साफ़ खींचें

Alternatives to the Pull-Up

Same movement, different equipment — for when the machine is taken or something doesn’t feel right.

Hear these cues between sets.

Gymie tells you the weight for your next Pull-Up set and says the cue that matters — in English or हिन्दी.

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General guidance, not medical advice. Stop if you feel sharp pain and see a professional.