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Pull-up

Back & Biceps Strength

The pull-up is one of the best upper body pulling exercises. It builds the lats, biceps, and rear deltoids while demanding real relative strength — you're lifting your own bodyweight.

How to

  1. Hang from the bar with an overhand grip, hands slightly wider than shoulder-width.
  2. Engage your lats by pulling your shoulder blades down and back.
  3. Pull your chest toward the bar, leading with your elbows.
  4. Chin should clear the bar at the top — don't just get your forehead there.
  5. Lower slowly with control for maximum muscle engagement.

Muscles

BackLatsBicepsCore