Strength
Pullup on fingerboard
Develop elite upper body pulling power and finger strength for climbing performance and grip longevity.
How to perform.
Follow the sequence — setup is half the lift.
Place your hands on the designated holds of the fingerboard using either a half-crimp or open-hand grip.
Engage your shoulders by pulling them down and back into a stable, packed position before leaving the ground.
Breathe out as you pull your chest toward the board, keeping your elbows tucked close to your ribs.
Continue the upward motion until your chin is level with your hands while maintaining total control of your core.
Lower yourself back to the starting position with a slow, eccentric tempo to protect the elbow and finger joints.
Maintain a slight bend in the elbows at the bottom of the movement to keep the tension on the muscles rather than the tendons.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Full crimping with the thumb wrapped over the index finger, which increases injury risk.
- Using momentum or swinging the legs to complete the repetition.
- Placing too much weight on the fingers before the tendons are properly warmed up.
- Dropping quickly into a dead hang at the bottom of the rep.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.