How To Do Strict Pull Up

Strict Pull Up Exercise

Strict Pull Up is a great bodyweight exercise to build the lat muscles, upper back, traps, biceps and forearms.

Strict Pull Up is one of the most challenging exercises for most people to do.

But if you break it down into 2 segments, you should be able to perform it without problem.

Once you get your elbow at the 90 degree angle, it will be easier to pull yourself up and over the bar.

Strict Pull Up will help build strength, coordination, agility and flexibility.

Strict Bar Pull Up Progression & Mobility

  • Stand under a pull up bar. Jump up and take a shoulder width, overhand grip on the bar.
  • Your shoulders, upper back, hips and heels must be in correct alignment. Arms are perfectly straight as your body is in a dead hang position. This is the start position.
  • Take a deep breath then exhale. Pull yourself up by explosively contracting the lat muscles.
  • As your elbows achieve a 90 degree angle, contract the upper back, scapulae, traps and pull your elbows in to bring your chin over the bar.
  • Hold the position for a count of “one” then slowly return to the start position.
  • Repeat the exercise until have you have completed the targeted number of reps or time period.

Faults, Form and Technique

Leaning back near the top of the Strict Pull Up will use more of the chest muscles than the lat muscles.

Another fault is using your legs to kick out near the top of the pull up. This will reduce the involvement of the lat, shoulders and back muscles.

Variations: Jumping Pull Ups, Chin Ups, Wide Grip Chin Ups