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Pull Up

Build upper-body strength with this classic bodyweight exercise.

Pull-ups are one of the best compound exercises for building upper-body strength and muscle mass, targeting the lats, biceps, and shoulders.

How to do Tips

Body Part: Back
Level: Intermediate
,
Advanced
Muscles: Lats
Biceps
Shoulders
Modality: Compound
Direction: Pull
Equipment: Bodyweight
Pull-up bar
Goal: Strength
,
Hypertrophy

How to do:

1. Grab a pull-up bar with a pronated grip (palms facing away from you), hands slightly wider than shoulder-width apart. 2. Hang with your arms fully extended and your body straight. 3. Pull yourself upward by engaging your lats and biceps until your chin is above the bar. 4. Lower yourself back down in a controlled manner to the starting position. 5. Repeat for 8–12 reps per set. 6. Complete 3-4 sets.

Tips:

- Engage your core to minimize swinging. - Focus on pulling through your back rather than your arms. - Exhale as you pull up and inhale as you lower down. - Use a full range of motion for maximum effectiveness.

This exercise in Workout Days

Strength and Conditioning Intermediate

Upper Body Power Surge

Intermediate

12 weeks

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