How to Do the Perfect Pull-Up (Complete Guide)

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

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

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