EXERCISE PDF
Pull-Up
A controlled overhand bodyweight pull that trains the back and arm pulling muscles.
English PDF guide
Review the movement and cautions alongside the original exercise PDF.
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Review the movement
Muscles used
Main muscles
- Latissimus dorsi
- Upper back, including rhomboids and trapezius
Assisting & stabilizing muscles
- Biceps, brachialis and other elbow flexors
- Posterior deltoids
- Forearms and trunk muscles (grip and body control)
How to perform
- Check that the bar is secure and reach it from stable footing. Take a thumb-around overhand grip about shoulder width or slightly wider.
- Clear the floor, straighten the elbows with shoulder control and let any swinging settle.
- Exhale and pull evenly, driving both elbows down. Bring your chin above bar height without craning your neck.
- Inhale and lower smoothly to straight elbows, allowing natural shoulder-blade movement. Settle before the next repetition.
Cautions
- Use assistance if you cannot control a complete repetition. Stop for pain or dizziness.
- Do not drop suddenly into the bottom hang. Return your feet to stable support before releasing the bar.