Also known as: chest-to-bar pullup, chest to bar, ctb pull-up, chest-to-bar pullups, ctb pullups

What is High pull ups?

High pull ups are a medium-difficulty pull-up variation where you pull higher than a standard chin-up to bring your chest closer to the bar. They primarily target the back, lats, biceps and rear delts while improving pulling power and upper-body range of motion.

How to Do High pull ups

  1. Grip the bar: Use an overhand grip shoulder-width apart, wrists neutral. Hang with full arm extension and shoulders slightly active to protect the joints.
  2. Engage your core: Brace your core and retract your scapulae before pulling; this stabilizes the spine and improves force transfer during the ascent.
  3. Drive the pull: Pull explosively upward, leading with your chest and driving elbows down and back until your chest approaches the bar.
  4. Control the descent: Lower slowly with shoulder blades engaged, extending elbows fully under control to avoid momentum and protect the joints.
  5. Breathe and repeat: Exhale during the pull, inhale on the descent. Reset grip and scapular position between reps to maintain form and reduce injury risk.

Muscle Groups

Back

Description

Performing High Pull-Ups involves raising yourself higher than usual during the exercise. Here's a description:

Start by gripping the pull-up bar with an overhand grip, hands shoulder-width apart or slightly wider.
Hang from the bar with your arms fully extended and your body in a straight line.
Engage your core and pull yourself up towards the bar, aiming to bring your chest as close to the bar as possible.
Continue pulling until your chin is above the bar or until you reach the highest point you can comfortably reach.
Lower yourself back down with control to complete one repetition.
High Pull-Ups primarily target the muscles of the back, arms, and shoulders, with an emphasis on pulling power and upper body strength.
Movement Group: Pull
Equipment: None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of high pull ups?

High pull ups build stronger lats, upper back, biceps and shoulder stabilizers while increasing pulling power and chest-to-bar range of motion. They transfer to climbing and athletic moves and improve scapular control when performed with controlled tempo and full ROM.

What are common mistakes when doing high pull ups?

Common mistakes include using kipping momentum, not engaging the scapula, flaring elbows, overreaching neck to the bar, and dropping too quickly. Focus on scapular retraction, controlled tempo, and proper elbow path to reduce strain and improve effectiveness.

How can I progress to or modify high pull ups?

Start with band-assisted chest-to-bar work, eccentric (slow) negatives, and standard pull-ups to build strength. Progress to unassisted high pulls, add reps, then weighted pull-ups. Alternatives include chest-to-bar pull-ups, ring pull-ups, and inverted rows.