The pull-up is a classic exercise that targets the upper body, particularly the lats, biceps, and upper back. This compound movement requires a pull-up bar and can be modified to suit different skill levels and fitness goals.
Difficulty Level: Intermediate
Equipment: Pull-up bar
Exercise Type: Calisthenics, compound
Tempo: 2-1-1-0 (eccentric: 2s, isometric: 1s, concentric: 1s, pause: 0s)
Primary Muscle Group: Lats, Biceps, Upper Back
Secondary Muscle Group(s): Forearms, Shoulders, Trapezius
Force Type: Pull
Mechanics Type: Compound
1. Grasp the pull-up bar with your palms facing away from your body, shoulder width apart.
2. Hang from the bar with your arms fully extended. Keep your body straight and engaged, avoiding swinging.
3. Pull your chest to the bar by bringing your elbows down and back. Keep your elbows close to your body throughout the movement.
4. Exhale as you pull your body up, pause for a moment at the top of the movement, then inhale as you slowly lower yourself back to the starting position.
5. Repeat for the desired number of reps.
- It’s important to use proper form when doing pull-ups.