Pull-Ups
How to do it
- Hang from the bar with an overhand grip, hands a little wider than your shoulders.
- Start from a dead hang, shoulders pulled down away from your ears.
- Pull until your chin clears the bar, driving your elbows down toward your ribs.
- Lower all the way back to straight arms under control.
- No kipping. If you cannot get a clean rep, use the negative version or a band.
Muscles it trains
Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.
- Lats 100%
- Biceps 60%
- Forearms 45%
- Rear delts 30%
- Mid-back / traps 20%
- Abs 15%
Other ways to train this
-
Lat Pulldown
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Close-Grip Pulldown
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V-Bar Pulldown
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Chin-Ups
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Assisted Pull-Ups
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Straight-Arm Pulldown
-
ISO-Lateral High Row
-
Band Lat Pulldown
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Straight-Arm Band Pulldown
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Negative Pull-Ups
Photos and form cues from free-exercise-db, released into the public domain.
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