The perfect pull-up: technique, mistakes, and progression
The pull-up is the king of bodyweight exercises. Simple in concept—you pull yourself up on a bar—but brilliant in execution. With proper technique, you'll not only build impressive strength, but also control, balance, and form.
In this complete guide from APEX MOTION, you'll learn how to perform the perfect pull-up. We'll show you the mistakes to avoid, how to progress from beginner to advanced, and which gear will accelerate your growth.
Why the pull-up is essential
The pull-up forms the foundation of upper body strength and is key to advanced calisthenics skills like the muscle-up , front lever , and planche . This exercise trains, among other things:
- Back muscles (latissimus dorsi) – for width and strength.
- Arms & shoulders – for stability and pulling power.
- Core – for a strong, stable posture.
The right technique step by step
Step 1: Grip & posture
- Grab the bar at shoulder width, with palms facing away from you (overhand grip).
- Hang fully extended, but activate your shoulders slightly (no 'dead hang').
- Brace your core and keep your body tight and stable.
Step 2: The pulling movement
- Pull your elbows down and back—not just with your arms.
- Imagine you are bringing your chest to the bar, not your chin.
- Move in a controlled manner, without swinging.
Step 3: Controlled bags
- Slowly lower yourself to full extension.
- Maintain tension in your back and core — no free fall.
Pro tip: Quality over quantity. Five perfect repetitions are more valuable than ten sloppy ones.
Common Mistakes (and How to Avoid Them)
- Kip or swing: Don't use momentum; each repetition begins from a standing position.
- No full range: Always extend fully for maximum muscle activation.
- Lowering too quickly: Check the eccentric phase (2–3 seconds down).
- Shrug your shoulders: Keep them low and active to maintain tension.
Tip: Film yourself from the side to improve your technique and symmetry.
Progression: from beginner to advanced
Every athlete starts somewhere. Whether you can't do a single pull-up yet or are already working towards muscle-ups, progression is all about structure and patience.
Beginner
- Negative pull-ups: jump up, lower down in a controlled manner for 4–5 seconds.
- Australian pull-ups: horizontal variation with feet on the ground.
- Resistance bands: support to learn the correct movement pattern.
Average
- Strict pull-ups: Focus on control and full range of motion.
- Tempo pull-ups: 3 seconds up, 3 seconds down — pure control.
- Archer pull-ups: build asymmetrical strength and stability.
Advanced
- Weighted pull-ups: Add weight with a dip belt.
- L-sit pull-ups: combine core stability with pulling strength.
- Explosive pull-ups: preparation for muscle-ups.
Goal: Aim for 10 strict pull-ups before moving on to explosive variations.
Sample training schedule
| Level | Excercise | Sets | Repetitions | Rest |
|---|---|---|---|---|
| Beginner | Negative pull-ups | 4 | 6–8 | 90 sec |
| Average | Strict pull-ups | 4 | 8–10 | 90 sec |
| Advanced | Weighted pull-ups | 4 | 5–6 | 120 sec |
Train 2–3 times per week and use progressive overload: slowly increase volume or weight to continue developing your strength.
Additional tips from APEX MOTION
- Warm up well: pay attention to your shoulders, wrists and scapulas.
- Train with intention: not to complete exhaustion, but with focus on technique.
- Strengthen your core: for better control with every movement.
“A perfect pull-up isn't a test of brute strength, but of control and precision.” — APEX MOTION
Recommended gear
- APEX MOTION Resistance Bands — essential for progression and mobility.
- APEX MOTION Dip Belt — safely add extra weight to pull-ups or dips.
- APEX MOTION Weighted Vest 20KG — for maximum strength and balance.
- View all APEX MOTION products