The pull-up is one of the most common and poorly performed exercises in the gym, I'm going to show you how to never do it incorrectly again and give you the solutions to the 10 most common mistakes with this exercise. Whether you can do 10 pull-ups or more or you struggle to do one, you'll find this incredibly helpful and I guarantee you'll be pumping out more reps by the end of the video. The first thing you need to be aware of is how you grip the bar. If your grip is too narrow you'll shift the focus of the movement from the strong muscles in your back to the weaker muscles in your forearms. You want to make sure you're just outside of shoulder height when placing your hands for optimal performance on this exercise. That being said, the brachialis and brachioradialis are muscles that are going to contribute to the pull-up and your ability to do as many reps as possible so you need to train them. You don't want to let them primarily drive the exercise. To supplement your back muscles in the exercise make sure to include some hammer curls to increase forearm strength and your overall pull-up strength. Regardless of the position, the grip alone won't be enough. You also need to make sure you're directing the pressure properly. Most people simply pull down on the bar or worse, pull outward because they've been taught that will increase activation in the lats. Both of these cases are not optimal. The best thing you can do is squeeze your hands inward trying to bring them together at the same time. This will ignite more activation in the upper body muscles and make your body feel like it's floating over the bar instantly with each rep. A lot of this has to do with tapping into kinetic losses (or energy leaks as I call them). You can take this exercise a step further by contracting other areas of your body that are often ignored during the exercise, such as your legs, ankles, and core. Instead of letting your legs and knees hang down, squeeze your quads, point your feet down, and really engage your core muscles and you'll see a much better snapshot in your ability to lift your body over the bar. Now, you don't want to carry all this looseness when you get to the bottom of the rep. And more importantly, you don't want to relax during the hanging portion. This will put a lot of stress on your shoulders. Instead, even when you want to fully extend your elbows, you want to keep your shoulder blades down and back to create stability in your shoulders. This will allow you to never get injured with pull-ups and more growth from the exercise. There are other biomechanical flaws to avoid, but I also want to point out some programming issues that are often done incorrectly. For example, you don't want to relegate pull-ups to the end of your routine. Because it's a bodyweight exercise, we often put them in after we've done rows, deadlifts, or lat pulldowns. You will never get the most out of an exercise by doing it in a fatigued state. Try moving it to the front of your routine and you will be amazed at how quickly you will see gains just by making this change. Finally, this exercise will respond to intensified techniques like no other such as drop sets and weight changes. Use a band to counteract your fatigue and get more reps out of the routine either as a drop set or simply lighten the weight as you would any other back exercise in your routine. If you are looking for a program that will help you do as many pull-ups as you can while also getting in the best shape of your life, visit athleanx.com at the link below and follow the same step-by-step training plan that has created ripped, athletic bodies for men and women of all ages and all levels of athleticism. For more videos on how to increase your pull-ups as well as proper form be sure to subscribe to our YouTube channel at the link below and turn on notifications so you never miss a new video when it is posted. Build Muscle in 90 Days - http://athleanx.com/x/no-mistakes-subscribe-to-this-channel-here - /athleanxenglish