Proper Pull-Up Technique – The 5 Most Common Mistakes

A pull-up looks simple, but 80% of people do it with poor technique – then wonder why they're not progressing or why their elbows hurt. Here are the five mistakes I see most often.

1. Incomplete range of motion

You only lower yourself halfway and count it as a rep. A full pull-up means fully straight arms at the bottom and your chin CLEARLY above the bar at the top. No exceptions.

2. Swinging your legs (known as kipping)

Unless you're doing CrossFit, swinging is cheating. Keep your legs still, ideally slightly bent forward – this forces your back to do the work instead of your hips.

3. Too wide a grip

Keep your arms shoulder-width apart or slightly wider – no more. A wide grip is a path to a shoulder injury, not faster progress.

4. Lack of shoulder blade engagement

Before every rep, pull your shoulder blades down and together. This “switches on” your back muscles. Without it, you pull with your biceps and get stuck.

5. Ego

It’s better to do 5 clean reps than 12 sloppy ones. Quality ALWAYS beats quantity – write that above your pull-up bar.

Want me to check your technique in person? Book a training session – the first session also includes an assessment.