Perfect Pull-Up Technique
The pull-up is the king of upper body exercises, targeting your lats, rhomboids, biceps, and rear delts while building functional pulling strength. ChAIron's AI coaching ensures every rep maximizes muscle activation and strength gains.
Step-by-Step Form Guide
- Grip and Hang: Grab the bar with hands shoulder-width apart, palms facing away, arms fully extended
- Engage and Initiate: Engage lats and pull shoulder blades down and back to start the movement
- Pull Phase: Drive elbows down and back, pulling chest toward the bar until chin clears
- Lower Phase: Control the descent, maintaining tension until arms are fully extended
Common Mistakes to Avoid
- Using momentum or kipping to assist the movement
- Partial range of motion - not achieving full extension
- Allowing shoulders to roll forward or shrug up
- Crossing legs or excessive swinging
- Rushing the negative portion of the movement
AI Coaching Benefits
ChAIron's computer vision analyzes your pull-up form in real-time, providing instant feedback on:
- Range of motion tracking and optimization
- Shoulder blade engagement and positioning
- Grip width and bar contact analysis
- Rep counting and tempo regulation
- Progressive overload and strength tracking