All exercises
The Arsenal
Pull-Ups
Hang, pull your chin over the bar, control the way down.
How to do it
- —Start from a dead hang with shoulders active, not slack.
- —Drive elbows down and back toward your ribs.
- —Control the descent — half the strength is built on the way down.
Common mistakes
- —Kipping when the workout asked for strict, then wondering why strict never improves.
- —Half reps at the top of the set — stop the set instead.
- —Never adding load once 10+ reps are easy.
Scale it easier
Band-assisted, or negatives: jump to the top and lower for 5 seconds.
Scale it harder
Add weight, pause at the top, or ladder sets (1-2-3-4-5).
Don't have the equipment?
Lat pulldownInverted rowsBanded pulldowns