Movement
•Centr Team
How to do a pull-up with perfect form
No move shows off upper-body strength like a pull-up. But when you’re chasing that first clean rep, it can feel less like a flex and more like a fight.
It looks simple – grab the bar, pull up – but this move demands serious control, strength and technique.
We’ve got your back with the tools to get that first rep locked in. And trust us – there’s nothing more satisfying than finally clearing your chin over the bar.
Ready to build strength, sharpen your form and start stacking reps? Let’s get to it.
How to do a pull-up (the right way)
Proper pull-up form starts from a dead hang – arms fully extended, body still – and finishes with the chin over the bar. No swinging or kipping allowed!
A pull-up with good form activates your back, biceps and shoulders, plus your core to keep your body locked in place.
Remember to use an overhand grip (palms facing away), unlike a chin-up, which is underhand.
Ready to give it a shot? Here's how to nail your pull-up form:
If you’re not tall enough to reach the bar, stand on a block or bench.
Grab the bar with an overhand grip, shoulder-width apart (palms facing away from you).
Gently step off the platform (or lift your feet off the ground), fully extending your arms and letting your body hang freely – cross your legs behind your body if you’re taller. This is your starting position.
Start the pulling motion by activating your lats – imagine pulling your elbows down towards your ribs instead of lifting yourself upwards.
While keeping your core tight, pull your upper body upwards until your chin clears the bar.
With control, slowly lower yourself back down into the starting position until your arms lock out, then repeat.
If you’re looking to perfect your pull-up form, you’ll need the Centr Pull-Up Bar – the perfect addition to your home gym.
5 common pull-up mistakes (and how to fix them)
Good form isn’t just about looking the part – it’s key to avoiding injury and building real, lasting strength. Here are five mistakes that could be holding you back and how to fix them fast.
1. Staring at the bar during the movement.
We know, we know – you hate the bar and you’re focusing hard to get your chin over the top. But if you’re locking onto the bar during the pull-up, you’ll move your body further away from the bar, making the move more difficult.
The fix: Keep your neck in a neutral position throughout the entire movement and gaze forward as you pull upwards. Visualize tucking an orange between your chin and your chest.
2. Not utilizing your lats enough.
This could be the mistake holding you back. Your lats are one of the biggest movers in a pull-up, and if you’re not activating them fully, your biceps will be picking up the slack.
The fix: Set your lats down and back when pulling – visualize pulling your elbows down towards your ribs, instead of pulling your body up.
3. Gripping too wide.
This isn’t a mistake per se – a wide-grip pull-up is a harder variation that trains more of your upper back. But if you’re looking to do your first pull-up, this can limit your mobility and place unnecessary strain on your shoulders.
The fix: Keep your hands shoulder-width apart when gripping the bar if you’re new to pull-ups. Once you get stronger and feel like changing it up, that’s when you can start experimenting with different grip types.
4. Not activating your core.
Your core helps you stabilize your body during the movement and helps you recruit and activate the other muscle groups involved in a pull-up.
The fix: Avoid rounding or arching your back and keep your core tensed and active during all parts of the movement.
5. Swinging or kipping.
It might be part of the technique for CrossFitters, but if you’re looking to improve your pull-up form, you’ll definitely want to avoid using any sort of momentum to get your chin over the bar.
The fix: Remember to start from a static ‘dead hang’ position, and stay slow and controlled as you pull yourself up.
Whether you’re rowing, benching, squatting or training your pull-ups, the Centr FT2 Pro has all your strength training needs covered. Get yours from shop.centr.com.
3 exercises to help you nail your first pull-up
These exercises will help lay the groundwork for stronger pull-ups – and level up your pulling strength across the board.
1. Lat pulldown
True to its name, this move targets the largest muscles in your back – the latissimus dorsi – plus the biceps and rhomboids. This example uses handle grips, but you can use a standard lat pulldown bar if you prefer.
How to do it:
Start by sitting on a bench, adjusting the thigh pad so your legs are locked in.
Grab the handles with an overgrip, palms facing outwards. If you’re using a pulldown bar, your hands should be slightly wider than shoulder-width apart.
Sit tall with your chest up and engage your core as you pull down, driving your elbows down and back. Aim to pull the handles/bar to the top of your chest and squeeze your shoulder blades together at the bottom.
With control, slowly reverse the motion until your arms are fully extended, then repeat.
2. Inverted rows
This move is your secret weapon to crushing that first pull-up. It hits the same muscles – lats, traps, rhomboids, biceps and core – but with less load, making it perfect for beginners or anyone sharpening their form and control.
How to do it:
Use a barbell in a squat rack or a Smith machine. Position the bar around waist height.
Slide under the bar and grab it with an overhand grip, hands shoulder-width apart. Extend your legs out in front of you, heels on the ground. Your body should form a straight line from head to heels.
Squeeze your glutes, engage your core and keep your chest up.
Pull your chest toward the bar as you drive your elbows back, keeping your body in a straight line. Avoid sagging your hips or flaring your elbows out.
Squeeze your shoulder blades together at the top.
With control, lower yourself back to the starting position without arching your back or dropping your hips, then repeat.
3. Assisted pull-up
Assisted pull-ups are a must when you’re working toward your first clean rep. In this example, a chair helps reduce the load, but a resistance band or assisted pull-up machine works just as well if you’ve got access to them.
How to do it:
Start on the floor with a chair by your side, positioned under the pull-up bar.
Step up on the chair with one foot and grip the pull-up bar, pulling yourself up at the same time. To increase the difficulty, transfer more weight off the supported leg onto your upper body by balancing on your toes and bending your knee.
With control, slowly reverse the motion and return to the floor, then repeat.
Fuel your pull-up progress with these 10 post-workout recipes designed for maximum muscle recovery.
Your pull-up FAQs
Got questions on how to do a pull-up? We’ve got you covered.
What muscles are worked during a pull-up?
Pull-ups are a full upper-body powerhouse move. They hit your lats, traps, rhomboids, delts and core – all working together to keep your body tight and controlled. You’ll also feel the burn in your biceps and forearms as you power through each rep.
What is the easiest grip to do a pull-up?
Technically, there’s no “easy” grip – just different variations of the standard shoulder-width pull-up.
But if you’re starting out, the best way to get your chin over the bar might be skipping the pull-up altogether and doing a chin-up instead.
With an underhand grip (palms facing you), your biceps do more of the work, making it easier to lift your body. Once you’ve built enough strength, switch to an overhand grip to take on the real deal.
Why are pull-ups so hard?
Because they demand serious strength and control. If you’re new to strength training, you’re lifting your full body weight using muscles that aren’t used to being hit with this much load. It takes time, especially if you don’t have an upper-body training plan – but you will get there with dedication and time.
What is the secret to pull-ups?
Sadly, there aren’t any secrets or hacks to mastering the pull-up – just smart training and consistency. The key here is gradual progression: getting your first pull-up doesn’t happen overnight.
Be patient, stick to your training and be kind to yourself, and you’ll be crushing unassisted pull-ups in no time.
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