Pull-up Form: How to Do Strict Pull-ups Correctly
Good pull-up form means starting from a dead hang, pulling your chin clearly over the bar with your body in one line, and lowering back down under control — no kicking, no half reps. Formfix checks all of this from a single iPhone video or photo and returns a 0–100 score with the #1 thing to fix in under 15 seconds.
The pull-up is simple to describe and hard to do honestly. This page covers what a full rep looks like, the mistakes that stall progress, and how to film your set for analysis.
Download Formfix on the App StoreWhat good pull-up form looks like
Full dead hang start
Every rep starts with straight arms and shoulders engaged — pull your shoulders down away from your ears before your elbows bend.
Chest leads the pull
Think about driving your chest to the bar, not just your chin over it. Your elbows travel down and slightly behind you.
Chin clearly over the bar
A full rep finishes with your chin above the bar without craning your neck to get there.
Quiet lower body
Legs stay still — slightly bent or straight — with no knee drive or swinging to build momentum.
Controlled descent
Lower over 2–3 seconds back to a full hang. The way down is half the rep and most of the strength builder.
Most common mistakes and how to fix them
Kipping or swinging
Why it happens: Using hip drive and momentum makes the rep easier but builds a different skill than strict strength.
Fix it: Slow down and squeeze your glutes and abs to keep your body still. If you can't finish the set strictly, use a band or do slower negatives instead.
Half reps at the top
Why it happens: Stopping with the chin at bar level — or below — usually means the top range is your weak point.
Fix it: Cue 'chest to bar' and hold the top position for a second. Isometric holds at the top and band-assisted full-range reps build the finish.
Not reaching a full hang
Why it happens: Cutting the bottom short keeps tension on but hides a weak start position and shortens the rep.
Fix it: Reset to straight arms on every rep, even if it means fewer reps. Dead hangs and scapular pulls strengthen the bottom of the movement.
Shrugging shoulders to ears
Why it happens: Pulling without engaging the lats leaves the shoulders shrugged and the neck doing the work.
Fix it: Cue 'shoulders down, then pull.' Practice scapular pulls: hang and pull your shoulder blades down without bending your elbows.
Neck craning to clear the bar
Why it happens: Reaching your chin forward instead of pulling higher is a sign the top range is undertrained.
Fix it: Keep your neck neutral and eyes forward. Build the top range with band-assisted reps and top holds rather than reaching for the bar.
How to film it for analysis
Camera angle
Front-on or a slight 45-degree angle at chest height shows pull height, symmetry, and body line. A side view is best for spotting swing and neck craning.
Distance
6–10 feet (2–3 m) away, framing from the bar down to your feet at full hang.
Framing
Keep the phone still and film the whole set — form breaks show up on the later reps. Make sure the bar and your hands are visible at the top of the frame.
FAQ
What counts as a proper pull-up?
Start from a dead hang with straight arms, pull until your chin is clearly over the bar, and lower back to a full hang under control. No kicking or swinging — that's the standard strict rep.
Why can't I do a pull-up yet?
Most people are missing strength at the very bottom or very top of the range. Build it with dead hangs, scapular pulls, slow negatives, and band-assisted full reps — and film yourself to see exactly where you stall.
Pull-up vs chin-up: which is better?
Chin-ups (palms facing you) use more biceps and are usually easier; pull-ups (palms away) emphasize the lats and upper back more. Both build strict pulling strength — train both.
Is kipping bad for you?
Kipping isn't inherently bad — it's a gymnastics skill used in CrossFit to do more work faster. But it's a different movement from a strict pull-up, and it shouldn't replace building strict strength first.
How do I film pull-ups for a form check?
Front-on at chest height, 6–10 feet back, phone still, whole set in frame. Upload to Formfix for a 0–100 score and the #1 fix in under 15 seconds.
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