Pull Ups
Overhand-grip pull-up — fundamental vertical pull, the bodyweight benchmark for upper-body strength.
Level: Beginner
Primary: Back - Upper
Secondary: Biceps
Movement: Compound
Tags: Pull
Type: Functional Fitness (Obstacle & Hybrid) Strength (Weight Lifting)
Equipment: Pull-Up Bar
Sports: Gymnastics MMA Rock Climbing Wrestling
Target muscles
The latissimus dorsi drive shoulder extension. The rhomboids and middle trapezius retract the scapulae. The biceps and brachioradialis assist. The trunk braces continuously.
How to perform
Setup
Hang from a pull-up bar with an overhand grip slightly wider than shoulder-width. Arms fully extended. Shoulders packed. Trunk braced.
Execution
Pull the body upward until the chin clears the bar. Keep the chest up and elbows driving toward the hips. Lower yourself back to a full hang with control. The eccentric matters; slow it down.
Common mistakes
- Kipping for momentum.
- Stopping at neck-height.
- Going limp at the bottom.
- Chin barely clearing the bar.
- Counting half-reps.
Progressions and regressions
Regress to assisted pull-ups, negative pull-ups. To progress, add weight, work pause pull-ups, single-arm progressions.
Programming notes
Excellent foundational vertical pull. 3-5 sets of 5-10 reps, twice a week.
