Pull-up

Backintermediaterepspull-up bar

Hanging from an overhead bar with an overhand grip slightly wider than the shoulders, the elbows pull down and back until the chin clears the bar and the upper chest nears it, then lower to straight arms.

How to do it

1. Grip the bar overhand (palms facing away), hands slightly wider than shoulder width; hang with arms straight and feet off the floor, legs straight or knees slightly bent.
2. Draw the shoulder blades down and back and lift the chest slightly, torso leaning back about 10-20 degrees.
3. Pull the elbows down toward the ribs until the chin is above the bar and the upper chest is close to it.
4. Lower under control to a full hang with straight arms. Hands never move on the bar; legs stay still (no kicking).

Muscles worked

bicipiti, avambracci, trapezi, deltoidi, dorsali

Workouts that use it

• Back, bars