Pull-up
Muscle Groups: Lats, Traps
Pull-up focuses on Lats, Traps, with Biceps, Forearm, Shoulders working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Pull-up with proper form and technique.
- 1
Grab a pull-up bar with a shoulder-width overhand grip, making sure arms are completely straight and your feet are off the ground. This is your starting position.
- 2
Pull yourself up until your chin clears the bar. Be sure to actively contract the back by pulling through the elbows while keeping the head position neutral and eyes forward. Lower the body until shoulders and arms are fully extended and in the starting position.
Tips for Success
These tips will help you perform Pull-up safely and effectively while maintaining proper form.
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Do not stop short of the bottom position. Come to a dead hang at the bottom.
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Do not stop short of the top position. Finish the rep by pulling your chest to the bar.
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Do not pull through your wrists. Drive your elbows behind you.
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Avoid rounding in your upper back. Keep your chest up and shoulders back.
Secondary Muscles
While Pull-up primarily targets Lats, Traps , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Biceps, Forearm, Shoulders . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Pull-up, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Pull-up, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
