Exercise Summary
Primary Muscle(s) Lats
Secondary Muscle(s) Biceps, Middle Back
Equipment Bodyweight
Emphasis Compound
Type Pull

Pull-up Instructions

  • With a pronated hand position, grip a pull-up bar just outside shoulder-width. 
  • Position your body in a strong hanging position
    • Feet and legs are together and slightly in front of your pelvis
      • You should feel your glutes contracted.
    • Core is braced with your ribcage over your pelvis.
    • Eyes are fixated straight ahead with a neutral neck position.
    • Shoulders are externally rotated.
  • Keeping your body engaged, pull yourself up. Keep your legs in front of you throughout the exercise.
  • Without any neck involvement, pull your chin above the bar.
  • Lower yourself down in a controlled manner.
  • Don't lose your body position at the bottom.


  • Don't cheat the exercise, refrain from swinging or kipping upward.
  • Avoid crossing your legs behind your body, this extended spinal position negates your lat involvement.
    • It also deactivates your core musculature from stabilizing your spine.
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