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Pull-up exercise guide showing 3 movement steps using pull-up station
Pull-up exercise guide showing 3 movement steps using pull-up station
Back3 steps•5s movement guide

Pull-up exercise image and instructions

See how to do Pull-up in a clear 3-step exercise image with concise instructions. Focus: lats and teres major using pull-up station.

#back#biceps#bilateral#compound#equipment#lats#lowertraps#pullupstation#reardelts#repetition#rhomboids#standingwithastablestance#teresmajor
Read the detailed Pull-up tutorial →

Short instructions

How to do Pull-up

Follow the numbered positions in the image and use each instruction as its matching cue.

  1. 1

    Set the starting position

    Hang from the fixed bar with a shoulder-width pronated grip, long arms, braced trunk, and the declared folded-leg pose.

    Breathing: Breathe steadily; do not hold your breath.

  2. 2

    Perform the effort phase

    Exhale, draw the shoulder blades down, bend the elbows, and pull until the chin clears the bar without swinging.

    Breathing: Exhale through the effort.

  3. 3

    Return under control

    Inhale and lower smoothly to the full hang while the hands remain fixed and the shoulders stay controlled.

    Breathing: Inhale through the controlled return.

Setup and safety note: Pronated closed grip; fixed bar; knees lightly spread, folded back about 90 degrees; ankles slightly crossed.

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