- Grip the bar with a pronated grip (palms facing away from you), slightly wider than shoulder width.
- Keep your chest up, and look up at the bar.
- Inhale and pull yourself up until your chin is over the bar, or the bar touches your upper chest.
- Exhale and lower yourself with control until your arms are fully extended.
Pull-ups train both your lats and arm flexors effectively. By using a grip slightly wider than shoulder width, you get a good range of motion as well as high muscle activation in all the working muscles.
You can make the exercise heavier by adding extra weight, i.e. in a weight belt, or make it easier by slinging a rubber band around the bar and under your feet.
A common variations of this exercise is to grip the bar with a supinated (underhand) grip, which makes it possible to put more focus on your arm flexors.
- Rear Deltoids
Want to read much, much more about pull-ups? Check out our massive guide:
Text and graphics from the StrengthLog app.