Safety Notes

• Avoid using momentum to swing into the rep.
• Stop immediately if you experience sharp shoulder or elbow pain.
• If you cannot perform a full rep, use negative reps or banded assistance.

Spotting

Not recommended; use an assisted pull-up machine, resistance bands, or focus on controlled negative repetitions instead.

Common Mistakes

• Shrugging the shoulders toward the ears.
• Using excessive momentum or kipping.
• Arching the lower back excessively.
• Failing to achieve full arm extension at the bottom.

• Acute shoulder impingement or rotator cuff injuries.
• Severe elbow tendinitis.

• Good active shoulder mobility for full extension.
• Adequate grip strength.

Build Up First

• Ability to perform a controlled dead hang.
• Competency in scapular retraction and depression.