Exercise technique

pull-up

The pull-up is a bodyweight exercise that primarily targets the latissimus dorsi muscles of the back. It also engages the biceps and forearms as secondary muscles. The movement requires significant upper body strength, coordination, and control, making it a challenging exercise for many individuals.

Open this exercise in STARK Download on the App Store

How do you perform this exercise?

  1. Hang from a pull-up bar with your palms facing away from you and your arms fully extended.
  2. Engage your core and squeeze your shoulder blades together.
  3. Pull your body up towards the bar by bending your elbows and bringing your chest towards the bar.
  4. Pause at the top of the movement, then slowly lower your body back down to the starting position.
  5. Repeat for the desired number of repetitions.

Which other muscles are involved?

Biceps, Forearms.

Which programs include it?

Bodyweight Upper / Lower PPL — free weights Bro split

How do you log your sets?

How do you track progressive overload?

Source: ExerciseDB catalogue and demonstration. Related movements are options to compare, not equivalent loads or a prescribed progression.

Alternatives to explore

weighted pull-up

Lats · Weighted

weighted one hand pull up

Lats · Weighted

l-pull-up

Lats · Body weight

archer pull up

Lats · Body weight

biceps pull-up

Biceps · Body weight

rear pull-up

Lats · Body weight

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