What is High pull ups?

High pull ups are a medium-difficulty pull-up variation where you pull higher than usual to target the back, shoulders, and arms. It builds pulling power, upper-body strength, and chest-to-bar range of motion when done with controlled form and full-range repetitions.

How to Do High pull ups

  1. Grip the bar: Use an overhand grip shoulder-width or slightly wider, thumbs wrapped around the bar; hang with arms fully extended and shoulders engaged.
  2. Brace your core: Tighten your core and glutes to keep the body straight; avoid excessive swinging before initiating the pull.
  3. Explosive pull: Drive elbows down and back, pulling chest up toward the bar with controlled speed until chest or chin reaches bar height.
  4. Reach the top: Aim to bring your upper chest close to the bar, maximizing vertical range without shrugging shoulders or neck compensation.
  5. Controlled descent: Lower yourself slowly with a two- to four-second eccentric, keeping tension in the lats and avoiding a sudden drop.
  6. Breathe and rest: Exhale as you pull, inhale on the descent; rest 60–90 seconds between sets and track reps for progressive overload.

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

Required Equipment

None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of High pull ups?

High pull ups increase pulling power, vertical range of motion, and upper-back and shoulder strength. They emphasize chest-to-bar height, improving functional pulling ability and grip endurance. Regular practice also supports better technique for advanced calisthenics moves.

What common mistakes should I avoid?

Common mistakes include kipping or swinging, shrugging the shoulders at the top, partial range of motion, and dropping quickly on the descent. These reduce strength gains and increase injury risk. Focus on strict form, controlled eccentrics, and full chest-to-bar pulls.

How can I progress or modify High pull ups?

Progress by increasing reps, adding weighted vests, or using slow eccentrics. If you can't reach high pull-ups yet, try assisted band pull-ups, negative (eccentric) reps, or inverted rows to build the necessary back and pulling strength.