Pull-Up

Body region

• Back
• Arms

Muscles

Main

• Latissimus Dorsi
• Teres Major
• Brachialis
• Brachioradialis

Helps

• Deltoid
• Biceps
• Triceps

Holds

• Infraspinatus
• Teres Minor
• Pectoralis Major
• Pectoralis Minor
• Trapezius
• Rhomboids
• Flexor Digitorum Superficialis
• Flexor Digitorum Profundus

Equipment

• Pull-Up Bar

Technique

1. Hang from the bar with an overhand grip a little wider than your shoulders.
2. Pull your shoulder blades down to start the rep.
3. Pull your chest toward the bar by driving the elbows down.
4. Lower yourself under control to a full hang.

Cues

• Lead with the chest, not the chin.
• Keep legs still and glutes tight.

Common mistakes

• Kipping to get over the bar.
• Cutting the range short at the bottom.
• Craning the neck over the bar.

Variations

• Chin-Up