July 30, 2025, 2:19 am | Read time: 2 minutes
The goal for many fitness enthusiasts is to develop a V-shaped upper body. In addition to the back, the shoulders play an important role. The ideal exercise? Pull-ups. They work the large back muscle as well as the shoulder and neck muscles—if performed correctly. That’s why we’re explaining which mistakes to avoid during pull-ups to ensure the effectiveness of this strength exercise isn’t diminished.
Mistake 1: Lack of Tension in the Shoulders
Even before the first pull-up is attempted, mistakes often occur. To prevent the thoracic spine from curving during the exercise, it’s important to pull the shoulders back. Otherwise, the back muscles can’t fully contract. Therefore, remember: chest out and shoulders tense.
Also interesting: How many pull-ups men and women should be able to do
Mistake 2: Using Momentum with the Body
For those who find a clean pull-up too difficult at first, there’s often a tendency to cheat the exercise. By kicking with the legs or swinging the upper body, one’s body weight is offset. However, for correct technique, it’s important to keep the body as still as possible. This makes the exercise harder but also more effective.
Mistake 3: Only Performing Halfway
Additionally, excess weight makes pull-ups more difficult. As a result, many aspiring fitness enthusiasts tend to perform the exercise only halfway. Once the arms are extended, it becomes even more strenuous to pull the body back up to the bar. Instead of doing a half pull-up, it’s better to use resistance bands to complete the full range of motion. To do this, loop the band around the bar, pull it tight, and place a foot in the loop. Then, extend the legs and perform a normal pull-up, which is now slightly easier.
Also interesting: Pull-ups with a band – learn real pull-ups
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Mistake 4: Incorrect Head Position
Another mistake in pull-ups is incorrect head positioning. The nose should neither be pointed upward nor should the chin touch the chest. Otherwise, the neck is overstretched, and the thoracic spine curves. In both cases, the back muscles are not optimally engaged. So: look straight ahead!
So, How Do You Perform the Perfect Pull-Up?
Enough about the mistakes in pull-ups. If you want to know how to do it right, check out the video tutorial by trainer Erik Jäger. Enjoy trying it out!