Pull ups are challenging. They require significant upper body strength making them difficult to perform correctly. Here are a few tips to improve them:
Begin your pull by pinching your shoulder blades back and down and leaning back slightly. This will activate the right muscles and put us in a good position to pull from.
Maintain this shoulder blade position as you begin pulling yourself up. Keep your elbows relatively close to your body and avoid shrugging your shoulders at the top.
Reverse the motion on the way down keeping your shoulder blades down and back until you get to your bottom position. Maintain a braced core – avoid extending through your low back.
Whether you are performing pull ups with or with out support the principles remain the same.