Are You Making These 5 Form Errors? A Physical Therapist's Guide to Safe Pull-Ups
These common pull-up mistakes destroy shoulders and elbows. Here's how to identify and fix them before you get injured.
I’ve treated hundreds of athletes with pull-up related injuries. Shoulder impingement, elbow tendinitis, neck strain, lower back pain—all preventable with proper form.
The problem isn’t that pull-ups are dangerous. The problem is that most people perform them with terrible technique, often for months or years, until their body breaks down.
Here’s what I see in my clinic every week, and more importantly, how to fix it before you become another injury statistic.
Error #1: The Shoulder Shrug (Most Common)
What I see: People hanging from the bar with completely relaxed shoulders, creating a “shrug” position where the shoulders ride up toward the ears.
Why it’s dangerous: This position places enormous stress on the AC joint and can lead to shoulder impingement. Your rotator cuff isn’t designed to support your full body weight in this passive position.
The fix:
- Begin every pull-up from an “active hang”
- Pull your shoulder blades down and slightly back
- Create space between your shoulders and ears
- Maintain this position throughout the entire movement
Visual cue: Imagine trying to put your shoulder blades in your back pockets.
Progressive fix:
- Practice scapular pull-ups: hang from the bar and practice engaging your shoulders without bending your arms
- Hold the engaged position for 10-30 seconds
- Only progress to full pull-ups once you can maintain proper shoulder position
Error #2: The Forward Head (Neck Destroyer)
What I see: As people fatigue, they crane their neck forward and upward, trying to get their chin over the bar by extending their cervical spine.
Why it’s dangerous: This creates excessive compression in the cervical vertebrae and can lead to neck pain, headaches, and cervical disc issues.
The fix:
- Keep your head in neutral alignment
- Think “chest to bar” not “chin to bar”
- Your chin should clear the bar as a result of proper pulling, not neck extension
Visual cue: Imagine balancing a book on your head throughout the movement.
Progressive fix:
- Practice pull-ups in front of a mirror to monitor head position
- Have someone call out when your head moves forward
- Lower your target height if necessary to maintain proper alignment
Error #3: The Chicken Wing (Elbow Flare)
What I see: Elbows flaring out to the sides, creating a wide “chicken wing” position at the top of the pull-up.
Why it’s dangerous: This position increases stress on the shoulder joint and reduces the efficiency of the pulling muscles. It’s often a compensation for weak lats and can lead to shoulder impingement.
The fix:
- Keep elbows pointed downward and slightly forward
- Think about pulling your elbows toward your hips
- Maintain this elbow position throughout the movement
Visual cue: Imagine trying to elbow someone standing behind you.
Progressive fix:
- Practice inverted rows with proper elbow position
- Use a narrower grip to encourage better elbow tracking
- Focus on lat activation exercises (lat pulldowns with proper form)
Error #4: The Kip and Swing (Momentum Addiction)
What I see: Using momentum and leg swing to assist the pull-up, often seen in CrossFit-style kipping pull-ups performed by people who can’t do strict pull-ups.
Why it’s dangerous: While kipping has its place in sport-specific training, using momentum as a crutch prevents proper strength development and can stress the shoulders in unstable positions.
The fix:
- Master strict pull-ups before attempting kipping variations
- Maintain a slight hollow body position throughout
- If you must use momentum, do it intentionally, not as compensation
Visual cue: Imagine you’re pulling up in slow motion.
Progressive fix:
- Practice dead hangs to build positional strength
- Focus on negative (eccentric) pull-ups
- Use assistance (bands or foot support) rather than momentum
Error #5: The Partial Rep (Range of Motion Robbery)
What I see: Not starting from a full dead hang or not pulling high enough to get the chin over the bar.
Why it’s dangerous: Partial range of motion limits strength development and can create imbalances. The bottom position (dead hang) is crucial for shoulder health and full lat development.
The fix:
- Start every rep from a complete dead hang
- Pull until your chin clears the bar (or chest touches for advanced trainees)
- Lower with control to full extension
Visual cue: Touch and go—touch your chest to the bar, go all the way down.
Progressive fix:
- Practice holding the dead hang position
- Focus on negative reps through full range of motion
- Use assistance to complete full reps rather than partial reps
The Assessment Protocol
Before you attempt another pull-up, assess yourself:
Shoulder Mobility Test:
- Can you raise your arms overhead without arching your back?
- Can you reach behind your back and touch your opposite shoulder blade?
If no, address mobility before loading the pattern.
Stability Test:
- Can you hold a hollow body position for 30 seconds?
- Can you maintain neutral spine during a plank?
If no, build core stability first.
Strength Test:
- Can you deadlift 1.5x your body weight?
- Can you perform 10 inverted rows with perfect form?
If no, build pulling strength through safer exercises.
The Rehabilitation Approach
If you’re experiencing pain with pull-ups:
Stop immediately. Pain is a signal, not something to push through.
Phase 1: Pain Resolution (1-2 weeks)
- Complete rest from pull-ups
- Focus on mobility and gentle range of motion
- Address any inflammation
Phase 2: Movement Pattern Correction (2-4 weeks)
- Practice pain-free ranges of motion
- Relearn proper form with assisted variations
- Build supporting strength
Phase 3: Progressive Loading (4-8 weeks)
- Gradually increase load and volume
- Monitor for any return of symptoms
- Focus on perfect form over high reps
The Prevention Protocol
Warm-up sequence:
- Arm circles and shoulder rolls (1 minute)
- Cat-cow stretches (30 seconds)
- Scapular wall slides (10 reps)
- Band pull-aparts (15 reps)
- Dead hangs (30 seconds)
Cool-down sequence:
- Doorway chest stretch (30 seconds each arm)
- Cross-body shoulder stretch (30 seconds each side)
- Neck rolls and gentle stretches (1 minute)
Red Flags: When to Stop
Seek professional help if you experience:
- Sharp, shooting pain during or after pull-ups
- Numbness or tingling in your arms or hands
- Pain that persists for more than 24 hours after training
- Gradual onset of pain that worsens over time
The Long-Term Strategy
Perfect form isn’t just about injury prevention—it’s about optimizing your training results. Poor form limits your strength gains, reduces muscle activation, and creates compensation patterns that affect other movements.
Quality over quantity, always.
I’d rather see you perform 3 perfect pull-ups than 10 sloppy ones. Perfect reps build strength efficiently and safely. Sloppy reps build bad habits and eventually build injuries.
Progressive overload applies to form too.
As you get stronger, the temptation is to add reps or weight. Instead, first master perfect form at your current level. Can you perform every rep with textbook technique? If not, you’re not ready to progress.
The Reality Check
Most people reading this are making at least 2-3 of these errors. That’s not a criticism—it’s an opportunity. Fixing your form will likely improve your performance immediately and prevent problems down the road.
Your body is your most important asset. Treat it with respect by moving it correctly. Learn proper form, practice it religiously, and your pull-ups will become stronger, safer, and more effective.
Don’t let ego drive your training. Let intelligence and patience guide you toward long-term success. Your shoulders, elbows, and neck will thank you for decades to come.
Perfect practice makes perfect. Everything else just makes permanent.