Pull-up
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Muscles worked
- High load
- Lats
- Low load
- Biceps, Core, Forearms · Flexors, and Upper back · Teres
Primary muscles
Secondary muscles
How to do it
Take a pronated grip a little wider than shoulder width and start from a full dead hang with the shoulders active, not slumped. Lead with the chest and drive the elbows down and back until the chin clears the bar, then lower under control to a full hang. Avoid kipping or jerking out of the bottom; use a band or an assisted machine if you cannot control the descent.
Form cues
- Start from a dead hang
- Lead with the chest, drive elbows down
Safety
Talk to a professional before this exercise if you have any of the following:
ShoulderElbow
This is general exercise reference, not medical advice. Stop and consult a qualified professional if an exercise causes pain, and never work through joint pain.