Exercise · Compound / Upper Pull
Pull-Up
The one-rep test of true upper-body strength. If you can't do one: start with band-assisted or negatives.
Primary
Lats
Equipment
Pull-up bar
Category
Compound
Best for
upper body
Muscles worked
Primary: Lats, biceps, rear delts
Stabilizers: Core, grip, traps
Equipment: Pull-up bar
Technique · set-up to lockout
- Grip slightly wider than shoulders, overhand
- Hang dead, shoulders packed (not shrugged)
- Initiate with scapular depression — shoulders away from ears
- Pull elbows to ribs, chest to bar
- Chin over bar at top, squeeze lats hard
- Descend controlled over 2–3 seconds
Common mistakes
- Kipping → strict only for strength development
- Not going low enough → dead hang every rep
- Neck craning → chest up, not chin up
- Leg swing → cross feet, squeeze core
Sets × reps protocol
Strength: 3–5 reps × 4 sets · Endurance: max reps × 3 sets · Assisted: band-assist 6–10 reps × 4 sets
Related movements
Form alone isn't a program.
Burn & Build is.
Knowing how to lift is step one. A program that tells you when, how hard, and for how many weeks — is step two.
See Burn & Build →