Pull-ups and pull-ups are the ultimate measures of upper body strength because they’re all you need. Both exercises build a stronger back, stronger arms, and stone claws.
But many lifters make huge gains in the pull-up bar.
Instead, they rely on their arms instead of creating the full-body tension needed for better reps.
Here’s what they’re missing: the first rep starts before your elbows bend, while your hands are holding the bar.
Better reps start with better setup.
An active voice, rolled shoulders, a strong core, active hips and a body that works as one. Skip any of these details, and you’ll drain energy, lose strength, and make each repetition harder.
The arms may differ, but the settings remain almost the same. This checklist highlights what both exercises require. Get the setup right and you’ll be ready to build some serious back and bicep strength.
Let’s dive in.
How to build stronger pull-ups and jeans
Although it takes a moment to set up, many lifters skip it to get to the good stuff faster. Don’t do this. Instead, follow this setup to get every ounce off your back.
Step 1: Choose your hand
Before drawing, decide on your option. Although the setup is similar for pull-ups and chin-ups, your grip changes the way your shoulders, elbows, and hamstrings work.
Draw: Use a pronative (overhand) grip with your hands shoulder-width apart or slightly wider.
War: Use an overhand (underhand) grip with your hands shoulder-width apart.
Internal code: Take the bar with intention
External indicator: Put your fingerprints on it.
Coach’s tip: Press the bar as hard as you can for two seconds before starting and after the grip. Thus preparing your body for what’s to come.
Step 2: Grip width and hand position
Some people think that a wider range is always better. While a wider grip can increase the challenge and shift the focus to different muscles, it also reduces your range of motion and puts your shoulders in a vulnerable position. A grip that is shoulder width or slightly wider works well for most lifters.
- Place your hands about shoulder-width apart or just outside shoulder-width apart.
- Wrap your fingers around the bar. Using a full clutch is a matter of personal preference; some lifters prefer a false grip. This is not a deal.
- Place the bar deep into your palms.
- Turn your arms so that your fingers are pointing towards the ceiling. This helps maintain a neutral arm position and allows you to create more tension where you need it.
Internal code: Break the bar.
External indicator: Buttons to the ceiling.
Coach’s tip: The buttons to the ceiling feel awkward at first, but they stay there.
Step 3: Create tension through your hands
Since your arms are the only link, the more tension you create there, the more stable you will be. Pushing through your hands means using deliberate tension that helps create powerful traction.
- Continue pressing the bar with your fingers pointing toward the ceiling.
- Imagine that you are trying to separate the ends of the bar, creating an external tension.
- Feel the tension move from your arms to your arms, lats, and upper back.
Internal code: Own the bar.
External indicator: Separate the bar.
Coach’s tip: If you want, you can do the first three steps from a high level before the active hang.
Step 4: Start active
While the dead hang is a great position to start any rep, it’s the position you pull from. Instead, get active by tucking your shoulder blades into your back pocket. This subtle movement, called scapular depression, preloads your lats and improves your shoulder position.
- Start in a dead hang position
- Without bending your elbows, pull your shoulders down and back
- Think about moving your shoulders away from your ears
- You should feel your chest rise and your body tighten
Internal code: Close the shoulders.
External indicator: Pull your shoulders away from your ears.
Coach’s tip: Scapular Retraction Practice – raise and lower your body a few inches using only your shoulders. When you get this down, your wrinkles and chin will look smoother.
Step 5: Core tension and collar
It’s time to eliminate the energy drain by creating tension through your torso and lower body. Think of your body as a single solid piece of gear. The tighter this gear is, the better you can transfer power. Creating this full body tension also reduces rotation and allows your lats to generate more pulling power
- Take a deep 360-degree diaphragmatic breath
- Strengthen your brain as if you are ready to punch
- Squeeze your glutes and bring your hips to a neutral position
- Keep your ribs above your feet
Internal code: Stop it. Squeeze the bottles.
External indicator: Make your body a board.
Coach’s tip: If your legs start to move as you pull, that’s usually a sign that you’re missing a brace.
Step 6: Aligning the head and neck
The position of your head may seem like a small detail, but it can affect your shape. Looking up too much encourages rib flare and back arching. Looking down rounds your upper back and shortens your range of motion. The goal is simple: let your neck follow the rest of your spine.
- Focus your eyes on a point directly in front of or slightly above eye level.
- Avoid craning your neck to “reach” your chin over the bar.
- Let your chest, not your chin, lead the movement.
Internal code: Long neck, neutral spine.
External indicator: Keep your chin closed.
Coach’s tip: There is a tendency to lead with your chin, not your chest. Instead, keep your gaze steady and think about driving your elbows toward your ribs.
Step 7: Green Light Checklist
Before the first iteration, take a final break and go through this list. It only takes a second, but it ensures that each repetition starts from a position of strength.
- Hand of choice: overhand or underhand.
- Arms are placed: shoulder width apart with the knuckles facing the ceiling
- Grip tight: creating tension through the hands
- Shoulders rolled up: hanging active active.
- Strong core: ribs above the hips
- Glutes engaged: the body is like a front plank
- Neutral head: eyes forward, chin tucked
Once you’ve checked each box, you’re ready to draw.
Common mistakes that limit strength gains
It’s hard to get the hang of it, and there’s a tendency to take shortcuts. Here are some shortcuts you shouldn’t use.
Start with your hands
You are doing yourself a disservice if your first move is bending your elbows instead of an active hang. This moves the load from the large muscles of the lats to the biceps.
Correction: Begin each repetition by establishing an active hang. Lower your shoulders first, then drive your elbows up toward your ribs.
Loss of full body tension
Not engaging your hamstrings and core before pulling will cause your body to vibrate, your ribs to flare, and valuable energy to drain from your back and biceps.
Correction: Brace your core and squeeze your hamstrings before each repetition. Think of making your body as hard as an ironing board.
Reach with your chin
Instead of pulling your chest in, you crane your neck to hide your chin over it, putting unnecessary stress on the neck.
Correction: Keep your neck neutral and let your chest rise as your elbows move down. Your chin will clear the bar as a result of good form, not because you put it there.
Using Momentum instead of Muscle
Engaging the legs or using a push-up to start each repetition turns a strict repetition into a different exercise.
Correction: Restore your active start, regain full body tension, and start each repetition from a dead stop.
The best way to create a wider back is by pulling up
Pull-ups and pull-ups are more than a test of upper-body strength—they’re a test of control. The lifters who produce the most tension before even starting the first rep are the ones who build bigger wings.
Master the setup and the lat spread happens.
