ExerciseGIF

Exercises / Pull up

Pull up GIF

Figure

Male figure; the female figure follows.

Muscles
Background

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Worked muscles

  • LatsMusculus latissimus dorsi
  • BicepsMusculus biceps brachii
  • RhomboidsMusculi rhomboidei
  • Teres majorMusculus teres major
  • Rear shouldersMusculus deltoideus, pars spinalis
Equipment
pull up bar
Level
intermediate
Loop
One repetition, 3.97 seconds

Get this animation

Part of the pull-up and chin-up pack, all 3 pull-up and chin-up variations: male figure (the female figure follows), GIF, WebP and MP4 at 480 and 720 px, commercial license.

Get the pull-up and chin-up pack, $29Whole library, $249

From the API

GET one exercise
curl https://api.exercisegif.com/v1/exercises/pull-up \
  -H "Authorization: Bearer $EXERCISEGIF_KEY"

Returns the exercise with GIF, WebP and MP4 links for both figures. Docs

How to do a pull up

  1. Grasp the bar with an overhand grip slightly wider than shoulder width.
  2. Hang with arms fully extended and engage your core and shoulder blades.
  3. Pull your chest toward the bar by driving your elbows down and back.
  4. Continue until your chin rises above the bar.
  5. Lower yourself slowly and with control to the full hang position.
  6. Repeat for the desired number of repetitions.

Form tips

  • Keep your core tight to avoid excessive swinging or kipping.
  • Initiate the movement by depressing and retracting the scapula.
  • Avoid using momentum; control both the up and down phases.
  • Do not shrug your shoulders toward your ears at the top.

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