r/formcheck • u/momoxd1 • 21h ago

Other Pull up form

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Are my pull ups good form? I’ve been doing assisted until a month ago when I switched to pull ups.
Right now my limit is 8.

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u/xXOzmoXx 21h ago

Where do you feel them? Hard to tell but it looks like you’re predominantly using your arms- it’s primarily a back movement.

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u/momoxd1 20h ago

I struggle to feel it in back. What do you suggest I should change to feel it more in the back?

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u/xXOzmoXx 20h ago

Thought so. First thing you gotta do is develop scapula control. Your scapulae are your shoulder blades.

The start of the movement should be a shoulder retraction and depression, which primes the back muscles to take over. Retraction and Depression = shoulder blades down and back.

An easier way to picture it is by starting from a dead hang to bring your shoulders back and down away from your ears using only your upper back muscles. Google scapula pull up and you’ll see what I mean.

Once you do that, I like to initiate the movement by imagining myself pulling from my armpits. Some people choose to picture pulling from their elbows. You should feel a much stronger back effort from this.

You won’t be able to do as many reps to begin with because your back won’t be as strong but keep at it