The pull-up is one of the best markers of relative strength and real-world upper-body function. It challenges your grip, core, and posture every step of the way. Whether you are working toward your first rep or adding weight for progression, the pull-up deserves a place in your training.
Instructions
- Grab a pull-up bar with an overhand grip, hands slightly wider than shoulder-width.
- Hang with arms fully extended and legs straight or knees slightly bent.
- Engage your core and pull yourself upward by driving your elbows down and back.
- Continue until your chin clears the bar, keeping your chest lifted.
- Lower yourself under control until your arms are fully extended.
- Repeat for the desired number of repetitions.
Related Muscle Groups
- Lats
See exercises for Lats · Learn about the Lats - Biceps
See exercises for Biceps · Learn about the Biceps - Middle Back (secondary)
See exercises for Middle Back · Learn about the Middle Back - Shoulders (secondary)
See exercises for Shoulders · Learn about the Shoulders - Core (secondary)
See exercises for Core · Learn about the Core