How to Pull-Up CORRECTLY (3 Step Guide)

🔥 Best Calisthenics Workouts
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Today's FitnessFAQs videos covers how to pull-up correctly. This 3 step guide will help you discover the perfect pull-up technique for you.
Our tutorial is perfect for beginners looking to discover the correct variation for their goals. How wide to grip the bar, arching or hollowing and scapula position matters for making progress.
This concept can be applied to other variations such as chin-ups to allow you to remain challenged and continue your calisthenics transformation.

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🔥 Best Calisthenics Workouts ➡️ fitnessfaqs.com/

[@4arguetaz]

Thank you so much for this video Daniel; now I know why my ulnar tendons hurt when doing pull-ups. I need to engage my scapula throughout my ROM instead of disengaging.

[@cheemscheemson1782]

@@4arguetaz that scapular thing is impossible. Let's do chin ups instead

[@micah864]

Wish I could afford these 😓

[@Andre87191]

What about lower chest to bar pull ups like chris heria does them?

[@IBNOUJABAL]

Thanks for the video

[@DSweashox]

Pull-ups are that type of exercices which you can do years but makes you always question your technique.

[@sean.momentum]

Haha truth. But I think with some areas with gyms closed it makes it really effective for quick workouts too!

[@DSweashox]

@@sean.momentum very effective, especially loaded chin-ups, just put a rock or a small sandbag in a backpack and good luck.

[@sean.momentum]

@@DSweashox it’s been a lifesaver for me with my life getting only busier and busier too 😂🥲

[@acerolavermelhinha1525]

Agree

[@jimbyrdiii1503]

I'm so much better at chin-ups vs PULL-UPS. Is that necessarily a bad thing? 🤔

[@malcolmnotinthemiddle]

I'm here for everytime you re-explain how to do a pull-up or any technique.

[@caioramalho22]

Same

[@pure_ligma2387]

same

[@abdelsinusi5545]

same cos theres literally so many ways to do it

[@askingwhy123]

Plus one!

[@jkevin92]

me too😁

[@mohammadabushanab8703]

Quality is climbing every time, not only it’s easy to watch, it’s simple to follow along with too

[@mohalol9768]

معلش يا أخويا ملخص إللي قالوا إيه لأني مش فاهم ولا كلمه والراجل ده بصرآحه بحسه فاهم جدا

[@RidaHakeem]

9a7 ya abu shanabbbb!

[@RidaHakeem]

@@mohalol9768 ewa hwwa fahem kteer mashalla 3leh

[@The_Fit_ness_monster]

I’m I the only one that already knows all this but still comes back always just to keep checking myself?😂

[@dvsgkbdjhsuioxgb4082]

hah i ve watched hundreds of different videos many times but sure i do watch anyway

[@Dorfjunge]

@@dvsgkbdjhsuioxgb4082 yep! xD

[@dariorox1]

same, Always looking for nuances, details and new discoveries 😄

[@victormanuelpolanco922]

I dont ever take myself for granted as far as technique goes. Right now my pull ups lagging way behind so this video couldn't have come up any sooner to my benefit.

[@mike90susanoo84]

Same, no matter how good I'd be good over a movement, I still want to get back to it to make sure and gather enough information to know

[@fj8350]

Question: Strength or size? Answer: Yes.

[@rendysaputratan7436]

Both 🤣

[@drkrpr155]

Pure strength = full ROM, hence shoulder-width 2:15 “Advanced calisthenics generally requires shoulder-width…”

[@khaderalikhan3029]

What do you mean strength or size? You have to choose either and use the technique accordingly.

[@fj8350]

@@khaderalikhan3029 Nothing goes over your head, you're too quick and would catch it!!

[@khaderalikhan3029]

@Chason Britt You can do both, but at any given time you have to concentrate on one otherwise its counter-productive and you won't make consistent progress. That's what Daniel is pointing out.

[@georgi980]

Hi Daniel, i just wanted to say thank you for what you have done and still doing for this community.

[@jacebeleren3591]

I swear this man gets a fresh hair cut before each video 🤣

[@FacePullTiToX]

His hair form is as pristine as his muscle ups 🤣

[@al.s9351]

The muscles in his scalp won't allow hair growth

[@the25thbam92]

he retracts hair growth with every rep. one punch man does this extremely well

[@man94xxBIG]

🤣😂😂😂

[@venujafernando328]

Hey Daniel, I just wanted to thank you for all your videos. I only recently found your videos, but after watching many other KZbinrs and after have been doing calisthenics for some time now, I have to say that you are my role model here on youtube. Your attitude towards training, your humbleness, your priorities in training and being able to adapt these to all your different types of audience members, all the while being extremely strong and successful in calisthenics. It's just so nice to see people like you and I really hope I can become like you one day, both in terms of my physical strength/aesthetic and my mental state/attitude. Thanks :)

[@danielhems2080]

Your welcome

[@cesarebonacina2676]

No Way, Daniel is the best coach. I like also Gabo Saturno. Simonster is thebestr performer

[@Nao0rLater]

This is some grade A content and presentation

[@stoicg6970]

Grade A under A KZbinr?

[@Nao0rLater]

@@stoicg6970 I did not expect someone to think of that lol

[@stoicg6970]

@@Nao0rLater I didn’t thought anyone would catch that reference lmao

[@keithyorke7572]

I stumble across these videos from time to time in my never ending quest to find the Golden Fleece of advice for explosive pull-ups (to make a muscle up easier/redundant) and find explanations why I find pull-ups so so hard to do! Now I have a few new ideas to try (thanks Daniel!) and I'll go with this for 3 months and see how it goes. I am subscribed because I like your clear instructions and very detailed videos and at 60 years old, I'm not getting any younger so time is critical! Thanks again!

[@finleypetit5197]

"as long as you're not kipping" lol Daniel firing shots, I love it

[@Luca-tw9fk]

Man, I couldn't do a single pull up this time a year ago but now I can pull +25kg for 3 reps, going right into a deadhang. This channel was my main info source during training. Really good shit here guys

[@vittocrazi]

thats very good! congratulations

[@Luca-tw9fk]

@@vittocrazi Thanks! Hard work pays off

[@bharatdhurua953]

going into deadhang with weights?? how's your joint health Whats your age

[@Luca-tw9fk]

@@bharatdhurua953 great, I descend with control, I don't just dump from the top position to a dead hang. 0 discomfort, never force anything. + I do a lot of prehab and mobility work. Lots of scapular stuff. I'm 27. Was doing pretty much only pushups from 11 years old-25. Only 5'7 150 pounds though 🤷‍♂️

[@Luca-tw9fk]

240lb bench too fwiw. I mainly do dips though

[@LucidStrike]

Good on you for addressing -- and demonstrating -- passive vs active BETWEEN reps. A lot of times, folks could be misunderstood as only talking about the initial rep and never clarify what they suggest between the reps that follow.

[@mrnaizguy]

7 years in the game and still learning tons of new stuff from the one and only Daniel Vadnal. Also, the new place you rented is just amazing. Love the setup you got there!

[@MZ-yz6wt]

THE ultimate pull-up guide. You give both options, with a detailed rationale for each and without being dogmatic regarding either option. Your content is 5 ⭐️. I keep coming back to your channel for the ultimate technique tips.

[@Rycamcam]

Man, KZbin and channels like these are so incredible! You can get a world-class, super-detailed education on anything you wish. Thank you so much for doing what you do.

[@brahmcross]

I’ve been doing calisthenics for a year and a half and it’s given me so much confidence and sense of accomplishment. I’ve followed your channel since 2020, Fitness FAQ is my favorite channel!!

[@Stirnst]

Everything is getting so much better so fast. Even your presentation skills. Cheers to you and your team mate, keep it up, love this channel.

[@AznUzer]

One of the best fitness channels without a doubt.

[@funwithcalisthenics]

Just the best quality video. Knowledge and skill. Who else out there has a channel this good? Please tell me.

[@sean.momentum]

I’ve really enjoyed Hyrbid Calisthenics too. Have you seen it?

[@funwithcalisthenics]

@@sean.momentum no I haven’t, I’ll check it out. Thanks.

[@sean.momentum]

@@funwithcalisthenics let me know!

[@therockinkrolik]

Awesome. I do pull up for strength. Another great video! Thank you!

[@andresg.a]

I can't tell how many times I have watched this video. It's like watching your favorite movie. I think I'm going to incorporate archer pull up to break a plateau and welcome the weighted pull ups. Thanks for the info FitnessFAQs

[@yan2410]

Finally, you talk about it. i've been waiting so long for this. Your video about how to be able doing 20 Pull-Ups in a row really motivates me, man. i always watch that before training, i really love the way you did those Pull-Ups in that video

[@renatolovisa7901]

Thank you for being thouroghly clear and accurate with your information. The quality of your videos is far beyond average.

[@sean.momentum]

He did awesome explaining it too!

[@tazeking8033]

Yo, I complain about not understanding proper Pull Up form and my man comes out with a video addressing the problem. Thank you. Also, I train Pull Ups for Strength.

[@RedheadTraining]

Most professionnal calisthenics channel. The production values are incredible; and the infos given are even better. Great content presented in a profesionnal, no bullshit way. Bravo.

[@corynorell3686]

I've effectively seen this video 3-4+ times over the years on this channel. Still can't do a pull-up with the flawless form Daniel does.

[@sean.momentum]

He makes it look so easy!

[@alexmurphy5548]

Dude's been doing pullups since before I hit 10 I'm 19 now

[@skaramoosh1497]

This is the best and most comprehensive guide to pull-ups I have seen to date! Thank you!

[@manuelalonsodominguezvazqu2145]

Thank you, Vitruvian Man.

[@michael3373]

Yes I learned a couple of things. The hollow body and arched pull up. Also the difference between the activation of the scapula in the pull up methods. As always I appreciate your clarity in the deliverance of your information thank you.

[@dnhg9730]

Strength - my goal is a muscle up in the long run and increase reps. Right now, I can do around 5 reps. / Love your channel. Regards from Germany/Peru.

[@Nate-dj9nt]

Top notch advice Daniel. Your videos encouraged me to switch to calisthenics training and start a KZbin channel to share my experience.

[@JasmineMontez1337]

he's done more pullups in one video than me my whole life

[@sean.momentum]

Hehe we all start some where!

[@sean.momentum]

Are you training for pull ups?

[@girishsharma5514]

Helped me a lot mate.....i am grateful for all this knowledgeable videos you make brother.......thanks a lot bro.

[@sean.momentum]

It was a great video!

[@allvaks275]

ive been struggling to get that arch position but this has helped immensely. these workout tutorials feel like a mission download

[@stulego1]

You’re a heck of a man to follow, time to improve what I’m doing and get back at it!

[@Quintori]

The lighting and editing quality is excellent. Pleased to see the continuing evolution is this channel!

[@blahblahblahblah2837]

There's been a serious jump in production quality lately. I thought it was all in my head

[@janfwagner]

Excellent technique - Fitness FAQ has taught me how to do pull-ups correctly. I do fewer now (8-9) but each one counts

[@the25thbam92]

Keep it up brother. KZbin progressions and an humbly honest mentality really resonates with us as people in general and we really appreciate that

[@machyavelli4890]

Well done. Please do a video tutorial on chin-ups for those of us without access to a wider pull-up bar (i.e., for those that have the door-mounted type). Thanks, Daniel. Been following you for years and you always deliver quality content right when I'm thinking about learning more about a particular technique. How do you know!?

[@eddue12345]

This video was EVERYTHING I needed, answered EVERY pullup question I could ever imagine!!

[@edersoares5422]

Very well, man! I like the way you explain things, look at every detail. What keeps me watching your videos is the science behind them.

[@639Rahul]

Thank you. Everything you said made me think about the technique I use and rethink my goals. Thank you.

[@Costtx]

I always thought that things such as disengaged scapula was just something incorrect that you should avoid. I still think engaged is a better option but thank you for pointing out that there are options rather than correct/incorrect - From now on I will be doing narrow, engaged scap hollow pull ups

[@williamround]

if you could clarify whether the chest must travel in a straight line to the bar, or if an arc is ok, that would be very useful. Great video, thank you

[@standourground]

Thanks so much for touching upon the subject of hypermobility. Even though you know you have it, you can forget this during training and get frustrated with why certain progressions aren't working out as expected. Keep up the great work!

[@stefandomagalski3722]

Taking a full week off for recovery, but still spending a few minutes each day to hang from a bar and stretch. Looking forward to training again next Sunday!!!!!!!!

[@avnerduchovni6675]

This is brilliant. I watched your previous videos on pull ups, but this the most complete one. Thank you very much!

[@DesertLyons22]

My goal is strength first and then size. I’m 55 years old and my goal is 10 muscle ups in a roll. thanks for sharing your wisdom

[@tomislavgrgic6391]

This is probably the best pull up video on youtube ever!!

[@joshtarnofsky8234]

This is great. I’m over people preaching dogmatic techniques. Everyone has different styles and goals. Coaches who say it has to be this way or that get to home that there’s more than one way to perform movement. Thanks for the clarity brother!

[@shivashakti6310]

Wow. Hats off to you sir ,your understanding over calisthenics is immense i really thankful to you as i gained good muscles and i look great in shirts thats what was my goal still continuing as goal changes when you achieve something and happiness is immense when you get your goal.....

[@zac2462]

Thank you I learnt many different things and will employ a different method for pull-ups now as my goal is muscle gain/aesthetics :) Cheers brother

[@janisduderino8488]

was great to learn about the different goals from the different approaches. That was new for me. Thanks a lot!

[@TenebrosaLeaena]

I needed this. I always wondered about the difference between keeping the scapula engaged and disengaging in the bottom position. Thanks!

[@gregscottcampbell]

So for do as follows? Strength focus - Scapula engaged throughout (Active hang) Hollow body, core engaged and legs together Grip shoulder width apart Hypertrophy focus- Scapula disengage at end of rep for full ROM Arched back with glutes engaged throughout movement Grip width should be shoulder width or wider depending on comfort

[@its.dublayemusic]

Best pull up advise iv found so far

[@sean.momentum]

It’s awesome!

[@bhsooke]

Perfect. Not just “do it this way”. Proper details and context.

[@olzoro8985]

Clean, straightforward and comprehensive content!

[@GurukulStudyCentreIndia]

Beautiful video explaining in detail. Thanks 👍

[@liam10071]

Amazing production on this one mate. Perfect timing, I've been really trying hard with pullups and trying to work out the best techniques for my goals, thanks

[@massurname7940]

Love yours videos! I have just ended my gym membership after working out for years on and off (intermediate) and have decided to do Pull-ups, Pushups, Dips etc for building muscle

[@micah864]

Awesome video, thanks Daniel. I dont have a bar at home, but have rings that I use for pull ups. Could you please do a video about technique for pull ups on the rings? + the pros and cons of these vs the bar Thank you 😊

[@Mr1152451]

I never had troubles with pushups or dips, but pullups are a whole new level of hard for me. I could barely lift all the way chin up, and I’m already a lean person.

[@gerardomartinezgallardo2981]

Mate, what a great video! Super Pro looking all around, love how your content and its quality keeps growing. Keep up the great effort! I keep improving with your valuable information and this is channel one of the most legit sources of information on youtube.

[@joebr8653]

Exactly what i was looking for. I struggled with my right shoulder in pull ups, engaging it is easy, but I seem to loose it while pulling. I want to increase strength as I usually work with a pole.

[@normanquednau]

Always revisiting my pullup technique. This video is a great help to assess technique-goal matching... Thanks, Daniel!

[@felipelescano7520]

Hi Daniel. I've just started to follow you. Really nice and clear explanation about techniques in your videos. I really like it. My question is which would be the ideal grip (scapula and arch) for tennis players? The goal will be strength.

[@goodyeoman4534]

I do them for strength. Can't seem to more than 10, though. I may add an extra set, or do 50% sets on days off to increase volume. Hopefully that'll help break the plateau.

[@sean.momentum]

Nice work! Extra volume definitely helps. How long have you been giving that a go?

[@goodyeoman4534]

@@sean.momentum A couple of weeks. Been doing rows too for months, but they haven't increased my pull ups.

[@sean.momentum]

@@goodyeoman4534 honestly pull ups increase pull ups !

[@sean.momentum]

@@goodyeoman4534 here’s what I do to help my clients increase pull ups: Max reps x 1.5 = Accumulate these reps in a workout multiple times per week So if 10 reps is your max, accumulate 15 reps 3-4x per week This way you won’t be sore and keep practising more times per week!

[@sean.momentum]

@@goodyeoman4534 but aim for sets of only 4-6 reps so fatigue doesn’t stop you :)

[@joshuablanco4731]

Thank you so much family. Made me really get into it. I’ve got my bars and I make my time with the bars. Thank you for this

[@javiercano6644]

Excellent video! All the aspects in the point. Great! 🤜🏻🤛🏻

[@russelldobie2489]

Very good and clear description of proper pull up technique, thanks! Still a work in process for me 😀

[@Huange._.]

I’ve been training for size because I had golfer’s elbow and had to be very slow and controlled with my reps. But I’m looking to start doing weighted pull-ups again soon! Hopefully I can get bigger and stronger :)

[@LeCamaroni]

Same, ive had golfers elbow for 5-6 months now, its getting better and better because of forearm exercises. A week ago i was finally able to do weighted pull ups without any pain, keep it up my guy, you will def get bigger and stronger!

[@Huange._.]

@@LeCamaroni thank you and good luck to you as well!

[@LeCamaroni]

@Chompers 5 basically: -dont overtrain -dont train progressions your body is not ready for -make sure you are resting enough -do your exercises with correct form

[@Huange._.]

@Chompers 5 honestly seeing a physio about this is probably the smartest decision you can make. That being said, I’m stubborn and didn’t see a physio lol. For me I had to experiment a bunch. I stopped doing false grips or anything with flexed wrists, and I limited my training volume. Anything that involves too much grip strength can also irritate the elbow so sometimes using machines, bands, or free weights can help. Technique wise, I stopped doing explosive movements - everything had to be controlled. I couldn’t do one rep max attempts as much - more of my sets were in the mid-high rep range. Best wishes on your journey!

[@ahmadkamal1687]

@@Huange._. I suffered as well with this golf elbow thing and here is my experience I will share as it might help: 1) having NSAID for two weeks 2) Avoiding doing pull ups on the bar and replacing it with rings ..as rings will force you to do it slower and controlled beside wrist motion flexibility .. 3) Not doing pull up workouts two days in a row, and swimming in the recovery day helped me a lot … 4) doing deadlifts between pull up sets also helped me strengthen my wrist .. Hope that helps 😊

[@carenovi]

This guy is my fitness hero during quarantine. Thank you very much!

[@polibag_66]

Great video! The last 2 videos had very good information. Thank you! 🙏🙏 I'd like to see a video about shoulder exercises for mobility and strength in order to prevent injuries.

[@sergemuur]

Hey, Daniel, thank you for the vid! I'm following you for quite a long time and value your content. Just wanted to add few notes on how to improve the presentation imho. 1) It would be cool to have text on the screen with key points you're talking about at the moment. Just to be able to grasp more easily. 2) Any additional visual info would be beneficial. Maybe some schemes, diagrams or anything that'd help to convey your message. 3) Do u think it'd be super cool if we could get the point of the vid without even turning the audio on? I do)

[@nataliakaragiorgis3645]

I'm at the begginig of my pull up adventure and this video answers questions I have been asking myself. I thought that one way might be correct while the other is not, and it is wonderful to know that it is relative to what I want. Very helpful, thank you so much! You're the best Daniel ✌️❤️

[@ethereal-synchronicity-444]

Thanks Dude! Seemed random to find this video and yet I'm comment 444!🙌🏾

[@sean.momentum]

Hahah! You learn lots of this too?

[@ethereal-synchronicity-444]

@@sean.momentum Plenty

[@tobiallich3258]

Trying to gain strength as covid still has all gyms closed. So I only got a rather low Door-Pull-Up-Bar. Hence, body position is a bit on the complicated side :) I want to achieve Ring Muscle Up, when gmys are open again so my go-to technique is: shoulder wide, weighted, more hollow body and pulling up slowly as high as possible. 3-5 Reps. I wonder what y'all think of that.

[@sean.momentum]

Ring muscle ups is a skill so it will require practice itself! But the fact you’re training the muscles for power and also the strength itself; you’re going to be ahead!! Wish you luck 💪💪

[@tobiallich3258]

Thanks a lot!

[@pathingmusic]

Definitely switching from hollow to arch now. Thanks DV

[@m.zahidiftikhar6818]

I typically do 3-4 sets & progressively go from shoulder-width to wide grip. Since at age 52 I do not trust my joints (or technique, really), I do not go for a complete hang between reps. This means that I feel that just a slight bit of kipping is necessary to protect my shoulder joints. Typically my reps in first & subsequent sets go like 20-16, 16-12, 10-14, 8-10.

[@Zaxnafein]

Great video 💪🏼 Very informative

[@markk2464]

Awesome...so detailed info for my new pullup bar...thank you so much!

[@poleprogger]

I train for pulling performance, especially i want to improve my technique and be able to touch the bar with the chest.

[@mojekonto9287]

Might be a hint for anyone trying to touch the bar with their chest. I learned to be able to touch the bar with my chest only after I started training explosive pull-ups.

[@adrianomelai]

Your vocabulary amazes me just as much as your training advice and skills every time.

[@Daigham23]

Super good my man, insightful and considerate of the right elements we should be minding at all times IMO. Thank you very much!

[@calisthenics716spiranec3]

Great video! Thanks for discussing components of the pull-up that rarely get talked about👌

[@johnratican3824]

Great video. You didn't fall into the usual procedure of fitness gurus in saying this is the "right" way or the "wrong" way. As long as you are not kipping, i.e., swinging up and down it is still good. Thanks.

[@Dr-Basit]

Always learn something new from your videos..... God bless.

[@jonjon.B]

Nice video! Again! I'm using all of your videos for my workout, and so far I really enjoyed them. I have a question : I'm concerned about my protein intakes, and I don't want to take protein in shakes or bar.. will u do a video about nutrition for beginners (with appropriate meals for each day) ? Thanks again for the great content!

[@willianmarianogajardoni4982]

Great content as usual! Really like these explanatory type of videos. Would you by any chance have insight on finger discomfort during pull ups ?

[@AllenCenteno]

This was really helpful! Thanks! :)

[@AhmedAdel-pt2bo]

Best and the beast calisthenics work out technique Thnxxx dani

[@teenoso4069]

Is it possible to get your thoughts in a video on nutrition for both those looking to bulk and those of us maintaining lean muscle?

[@Anvergem]

Congratulations 🎈. What a discipline. You are a champion. I will never be able to do like this. If I could do ten repetition one day, I would be the happiest person 💁‍♂️

[@robertwilkins7498]

Thanks for the information and the choices. I'll vary my routine using the different techniques.

[@rodiko2]

The video helped me to underatand how these techniques and approaches actually work. Thx.

[@varinyampandey7111]

I train pullups for strength ..currently working for one arm pull up

[@sean.momentum]

Nice work!!!

[@rautmannalex804]

Amazing video! Love the production value

[@sickness6350]

The definitive guide, thanks daniel!