Dead Hang Pull Up

Proper Standard Pull Up Form

Pull Up is an exercise performed with pull-up-bar. They are also known as over hand pull up and strict pull-up. Exercises mainly 3 muscles: lats, triceps and abs but there are more muscles involved such as deltoids in a less intense way.


There are many variations of the pull-up exercise. This is the most basic form of the exercise with perfect form.



Primary muscles targeted

Secondary muscle groups

  • Deltoids
Pull Up muscles heatmap
Figure 1. Heatmap of muscles used in Pull Up.


Range of motion

Movement should start with a dead hang position, going up until the head goes over bar in a controlled movement with a small pause at the top to avoid inertia.

Body tension

Body moves as an entire unit, engaging core the whole movement.

comments powered by Disqus

The right way to do a pull-up. Dead hang position with no kipping.

Calisthenics And Street Workout exercises, circuits and progressions.
Translations English Español

This web site does not provide medical advice and does not direct that you undertake any specific exercise, fitness, nutrition/lifestyle or health regimen. It is recommended you consult a physician before undertaking any activity described in this web site.

Except as otherwise noted, the content of this page is licensed under CC BY-NC-ND 4.0 . Terms and Policy.

Powered by SimpleIT Hugo Theme