Exercise Technique
The Exercise Technique Column provides detailed
explanations of proper exercise technique to optimize
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performance and safety.
COLUMN EDITOR: Jay Dawes, PhD, CSCS*D,
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NSCA-CPT*D, FNSCA
The Pull-up
Peter Ronai, MS, RCEP, CSCS*D, NSCA-CPT*D and Eric Scibek, MS, ATC, CSCS
Department of Physical Therapy and Movement Sciences, Sacred Heart University, Fairfield, CT
ABSTRACT
THE PULL-UP IS A MULTI-JOINT
UPPER-BODY EXERCISE THAT CAN
INCREASE SHOULDER GIRDLE
STABILITY, UPPER-BODY MUSCU-
LAR PULLING STRENGTH, AND
PERFORMANCE OF ACTIVITES
REQUIRING HIGH LEVELS OF REL-
ATIVE STRENGTH. THIS EXERCISE
AND ITS VARIATIONS CAN BE
PROGRESSED, REGRESSED, AND
PERFORMED THROUGHOUT A
TRAINING YEAR. THIS COLUMN
PROVIDES A DETAILED DESCRIP-
TION AND FIGURES OF THE
PROPER EXERCISE TECHNIQUE
FOR A PULL-UP.
TYPE OF EXERCISE
he pull-up is a closed kinetic
T
chain, multi-joint upper-body
exercise that can improve an
athlete’s shoulder girdle strength, sta-
bility, and ability to produce high
forces during pulling activities, such
as (but not limited to) rope climbing,
rock climbing, gymnastics, rowing, and
swimming (3,5).
MUSCLES USED
 Initial static stability in the start posi-
tion: middle trapezius, lower trapezius,
rhomboids, pectoralis minor, pectoralis
88 VOLUME 36 | NUMBER 3 | JUNE 2014
major, posterior deltoid, infraspinatus,
latissimus dorsi, teres major, subsca-
pularis, biceps brachii, brachialis, bra-
chioradialis, flexor carpi radialis, flexor
carpi ulnaris, palmaris longus, flexor
digitorum profundus, flexor digitorum
superficialis, and flexor pollicis longus,
external oblique, and erector spinae
act statically (1,2,4,7–9).
 Ascending portion of the pull-up: All
muscles previously described during
the start position section act concen-
trically during the ascending phase
(1,2,4,7–9).
 Descending portion of the pull-up:
All muscles previously described in
the start position and ascending
phase sections act eccentrically dur-
ing the descending phase (1,2,4,7–9).
BENEFITS OF THE EXERCISE
The pull-up is a closed kinetic chain
upper-body exercise that promotes
proximal stability of the shoulder gir-
dle, multiplanar motion, and multiple
muscle cocontractions necessary to
perform activities like climbing ropes
and poles, swimming, rowing/paddling,
gymnastics, pole vaulting, and wres-
tling. Pull-ups have traditionally been
used as a physical fitness testing tool
with persons who engage in activities
requiring a large upper-body strength-
to-body mass ratio. They have been
Copyright Ó National Strength and Conditioning Association
used to test upper-body strength and
endurance in children, adolescents,
and men and women attending the
U.S. military service academies (9).
STARTING POSITION
Subjects grasp an overhead horizontal
bar with a slightly wider than shoulder
width, pronated (palms away) handgrip
while hanging vertically (with feet just
above the ground). Static contractions
of muscles described in the previous
(muscles involved) section facilitate the
shoulder girdle’s stability with the scap-
ula in a relative position of elevation,
abduction, and upward rotation and
the glenohumeral (shoulder) joint in
a position of relative abduction. The
elbow joint is in extension and the hand
and wrist are in flexion. The trunk main-
tains an upright neutral position between
flexion and extension (4) (Figure 1).
ASCENDING PHASE
While maintaining a vertical trunk
position, the scapulae are forcibly
depressed, retracted, and rotated in
a downward position by concentric ac-
tions of the rhomboids, middle and
lower trapezius, and pectoralis minor.
The glenohumeral (shoulder) joint is
adducted by concentric actions of the
pectoralis major, infraspinatus, posterior
deltoid, teres major, subscapularis, and
latissimus dorsi. The elbow, wrist/hand
 joints are flexed by concentric actions
of muscles discussed in the previous
(muscles used/ascending portion) sec-
tion. The body is pulled upright in a lin-
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ear path until the underside of the chin
is level with or above the top surface of
the horizontal bar (4,6,7,9). The per-
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former is encouraged to avoid all swing-
ing, kicking, and twisting motions and
to pause momentarily to allow the chin
to pass over the top of the horizontal
bar. Performers are verbally cued to
“Keep the chest high,” “squeeze the
shoulder blades down, back, and in,”
and to “pull the arms and elbows down
toward the hips and in toward the ribs.”
Maximal work and repetitions can be
performed by maintaining a smooth
and steady, controlled, and self-
selected speed during the ascending
phase of the pull-up (6) (Figure 2).
DESCENDING PHASE
While maintaining shoulder girdle and
glenohumeral (shoulder) joint fixation
and stabilization, the performer lowers
the entire body to the original starting/
static hanging position. Eccentric ac-
tions of muscles discussed in the previ-
ous section (muscles used/descending
portion) help the body to follow a line-
ar and controlled downward path and
Figure 1. Starting position of the pull-
up exercise.
help to prevent excessive scapular
(shoulder girdle) elevation, glenohumeral
(shoulder) flexion, elbow extension and
trunk flexion, and/or extension. Perform-
ers are verbally cued to “stay straight,”
“avoid dropping,” and “lower gently” dur-
ing descending phase of the pull-up (4,6).
VARIATIONS
Pull-ups can be performed with a supi-
nated (chin-up) (Figure 3) forearm
position to enhance biceps brachii acti-
vation and are generally considered
easier for novices to perform than the
pronated grip variation. In addition, a
midprone or neutral forearm grip can
be used (1,4–9).
Two additional exercise techniques
that can help novices develop the req-
uisite strength to eventually perform
full pull-ups include “elastic exercise Figure 3. The supinated/chin-up grip
band–assisted vertical pull-ups” (Figure 4) variation.
and “pull-ups from the seated position”
(Figure 5A and 5B). Using only the
eccentric (or descending) portion of middle of the horizontal pull-up bar
the movement pattern can also be use- while the other end is placed under
ful for novice trainees to initially the performer’s feet.
increase strength to the required levels From a full hanging position, the per-
to perform the pull-up exercise (5). former executes the pull-up in a similar
Elastic exercise band pull-ups are per- manner as that described for an unas-
formed by attaching one end of the sisted pull-up in the previous “ascending
elastic exercise band loop over the phase” section. Exercise band thickness
Figure 2. Ascending phase of the pull- Figure 4. Assisted pull-up with elastic
up exercise. resistance bands.
Strength and Conditioning Journal | www.nsca-scj.com 89
 Exercise Technique
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Figure 5. (A) Seated pull-up starting position. (B) Seated pull-up ascending position.
determines the amount of assistance pro-
vided during an exercise band pull-up.
Pull-ups from the seated position
require the performer to pull the chin
over a horizontal bar while raising the
weight of the trunk upward in a linear
path from a seated position. The per-
former grasps a horizontal bar placed
just beyond arm’s reach height and sits
with the trunk perpendicular to the
floor with the hips flexed, knees
extended, and heels resting on top of
either a training box or portable train-
ing bench. The feet can provide as
much or little assistance to the per-
former as necessary while he/she at-
tempts to raise the chin above the
horizontal bar during the ascending
phase. The seated pull-up can be per-
formed on either an adjustable Smith
Machine or weightlifting bar placed in
adjustable power racks.
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PRACTICAL APPLICATIONS
Performers can increase their muscu-
lar strength, muscular endurance, and
ability to perform more pull-up
repetitions by combining sets of full
body weight pull-ups with sets of
assisted pull-ups. In addition, full
body weight pull-ups can be made
more challenging by adding weight
(weight belts, vests, etc.) to the per-
former (2,5).
Conflicts of Interest and Source of Funding:
The authors report no conflicts of interest
and no source of funding.
Peter Ronai is an associate clinical
professor in the exercise science Depart-
ment at Sacred Heart University.
Eric Scibek is a clinical assistant pro-
fessor of exercise science at Sacred Heart
University.
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