Pull-Up
LatsCompoundPullBodyweightIntermediate
The most effective vertical bodyweight pull. Builds the lats, biceps and mid-back muscles.
Visual guide
Reference photo — start and end of the movement.
How to perform
- 1.Grip the bar with palms facing away, wider than shoulder width.
- 2.Hang with your arms fully extended.
- 3.Retract your shoulder blades and drive your elbows down and back.
- 4.Pull up until your chin clears the bar.
- 5.Lower under control to full extension.
Common mistakes
- ●Swinging the body
- ●Not lowering all the way
- ●Shrugging the shoulders
- ●Pulling with the arms before the back
Proper technique
Think of driving your elbows toward your back pockets. The shoulder blades retract and depress before the elbows bend. Your chest should move toward the bar.
Variants
Other exercises that work the same primary muscle.
muscle map
primary
secondary
Primary
- Lats
Secondary
- Biceps brachii
- Rhomboids
- Teres major
- Mid traps
- Lower traps
- Rear deltoid
- Infraspinatus
- Teres minor