Pull-up
Exercise Type / Difficulty:
Bodyweight
/ Intermediate
Equipment:
Bodyweight
Muscle Groups:
Lats
Upper Back
Biceps
Core
Description
The pull-up is a fundamental bodyweight compound exercise that primarily targets the lats and upper back. It also involves the biceps, shoulders, and core, making it a powerful movement for building upper-body pulling strength and muscular development.
How to Perform
- Grip a pull-up bar with your hands slightly wider than shoulder-width, palms facing away (overhand grip).
- Hang with straight arms and engage your core and lats.
- Pull yourself upward until your chin clears the bar.
- Pause briefly at the top, then lower yourself under control to the starting position.
Coaching Cues
- Lead the movement by pulling your elbows down, not just your chin up.
- Keep your shoulders away from your ears.
- Engage your core to prevent swinging.
- Focus on a full range of motion — dead hang to chin-over-bar.