Also known as: half pull up, partial pull up, half-rep pullup, partial chin-up, half-range pullup

What is Bottom Half Pull Up?

The Bottom Half Pull Up is an easy partial pull-up performed from dead hang to a 90° elbow bend, targeting the lats, biceps, and forearms. It builds pulling endurance and strength with reduced range-of-motion, making it beginner-friendly for conditioning and skill work.

How to Do Bottom Half Pull Up

  1. Set your grip: Jump or step up to a pull-up bar with a shoulder-width overhand grip; engage shoulders and core to avoid swinging before starting the rep.
  2. Find starting hang: Allow your body to hang fully with arms extended and shoulders packed; keep legs straight and core tight to maintain tension and control.
  3. Pull to 90°: Engage lats and biceps to pull upward until your upper arms reach a 90-degree angle with forearms; avoid shrugging or jerking the shoulders.
  4. Lower under control: Slowly lower back to a dead hang with full arm extension, maintaining scapular stability and a tight core to protect the shoulders and joints.
  5. Breathe and repeat: Exhale as you pull, inhale as you lower; perform prescribed reps with steady tempo, or use higher speed only when form stays solid and safe.

Muscle Groups

Biceps, Forearm, Latissimus

Description

Jump onto a Pull Up bar as if you were going to perform normal Pull Ups.

Engage your back and core muscles and keep your legs straight.

Pull yourself upwards until your upper arms form a 90 degree angle with your forearms. Control your way down to a dead hang to connect multiple reps.

Perform as many reps as needed to complete a set.

Note: Exercise can be done slowly and controlled or very quickly and for high reps if found in a cardio workout.
Movement Group: Pull
Equipment: Pull-Up Bar

Progressions and Regressions

Frequently Asked Questions

What are the main benefits of the Bottom Half Pull Up?

It builds pulling endurance and strengthens the lats, biceps, and forearms while reducing full-range fatigue. Useful for beginners, conditioning circuits, and adding volume without overstressing the shoulders, aiding progression toward full pull-ups.

What common mistakes should I avoid when doing Bottom Half Pull Ups?

Common errors include using momentum to cheat, incomplete scapular engagement, shrugging shoulders, flaring elbows, and letting the core collapse. Maintain controlled tempo, packed shoulders, and a full hang between reps to reduce injury risk.

How can I progress from or modify Bottom Half Pull Ups?

Progress by increasing range of motion, adding negative full-range pull-ups, raising reps, or using assisted full pull-ups. Easier alternatives include resistance-band assisted reps or inverted Australian rows to build pulling strength safely.