Here’s how to do Pullups with proper form:
Grab the pullup bar with your palms down (shoulder-width grip)
Hang to the pullup-bar with straight arms and your legs off the floor
Pull yourself up by pulling your elbows down to the floor
Go all the way up until your chin passes the be bar
Lower yourself until your arms are straight
The Pullup is an upper-body, compound exercise. Your back and arms pull your body up while your abs prevent your lower back from arching. You can emphasize your arms by gripping the bar with your palms facing up. These are Chinups and they’re effective for building bigger arms.
If you can’t do a single Pullup, try Chinups. Grip the bar with your palms facing up, this is easier. If you can’t do a Chinup either, do negatives. Jump up over the bar and lower yourself slowly. You can also use a resistance band or spotter to help you on the way up. But don’t use machines.
Pullups aren’t part of StrongLifts 5×5 by default. You don’t need them to get results. Some people want to emphasize their arms and have time for extra work. If so, add Chinups at the end of workout B. But stay focused on increasing your Squat. It matters most for getting results.
This is the definitive guide to proper form on Pullups. It also covers variations like Chinups.
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