Pull-Up

Instructions

  • 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.

Commentary

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.

Muscles Worked

Primary

  • Lats

Secondary

  • Biceps
  • Rear Deltoids

Want to read much, much more about pull-ups? Check out our massive guide:

Pull-Ups: How to Do Your First, and Continued Training for Mastery

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Text and graphics from the StrengthLog app.