pull Pattern
Pull-ups
Primary Targetlats
Equipmentbodyweight / gym
SETUP & EXECUTION
Initial Phase
- 01Grip the bar just outside shoulder-width, palms away.
- 02Start from a full dead hang with shoulders elevated.
Movement Phase
- Depress shoulders first/engage lats.
- Pull your chest toward the bar, driving elbows down.
- Clear the bar with your chin.
Form Deviation Analysis
- ×Kipping/swinging legs.
- ×Rounding shoulders forward at the top.
- ×Not fully extending at the bottom.
Safety Protocols
Contraindicationsshoulder pain