Strict pull-up
From a still, straight-arm hang, pull until the chin is over the bar, with no swing.
The goal, and the test. The camera counts strict reps and flags any that had a swing in them.
Starting dose: 3 × 1–3, resting 150 seconds between sets. Singles are fine. Stop the set at the first rep that hurts or needs a swing.
You need a bar.
Step 7 of the pull-up progression, from a hang to a strict pull-up (7 steps).
How to do it
- Hang still with straight arms. Set the shoulders down.
- Pull until the chin is over the bar, legs quiet.
- Lower all the way to straight arms before the next.
Think about
- Dead still at the bottom
- Shoulders, then elbows
- Down to straight arms every time
Watch for
- A hip swing or knee drive to start the rep
- Stopping short of straight arms
Easier: Band-assisted pull-ups, or lowering from the top.
Harder: More reps per set, then pauses at the halfway point.
What it works
- Latissimus dorsi
- Lower trapezius
- Teres major
- Rhomboids
- Brachialis
- Biceps
- Forearm and finger flexors
- Pectoralis major
- Subscapularis
See all of them on the body model →
Checking it on camera
Side-on shows a swing best: phone two to three metres to the side, whole body and bar in frame. See it in the filming guide.
Already have a clip? Count its reps with the free pull-up video counter, no account needed.
The pain rule
- 0–3 out of 10 during the drill: fine, carry on.
- 4–5: do less — a smaller range, fewer reps, or the easier version.
- 6 or more: stop that drill for today.
- Worse the next morning than before the session: that session was too much. Step back.
- 6 or more on waking, any morning: rest the shoulder that day.
Sharp or catching pain, or pins and needles, means stop regardless of the number.
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Where it is used
- Phase 3 — Strict again — Shoulder: kipping works, strict pull-ups do not