Zirv FitnessStrength exercise
Pull-ups
How to do it
- Hang from a pull-up bar with an overhand grip, hands slightly wider than shoulder width, and brace the core before the first rep of the set.
- Pull the body upward by driving the elbows down and back, letting the back do the bulk of the work for each rep.
- Continue pulling until the chin clears the bar, letting the biceps finish the last part of the movement.
- Pause briefly at the top with the shoulder blades pulled down and together.
- Lower back down over about 2 counts to a comfortable hang between reps, keeping a steady pace across the set.
- Keep the hips and legs still throughout the set instead of kipping or swinging to help the body upward.
Muscles worked
BackMuscles located in the upper and lower back, responsible for pulling movements and maintaining posture. All Back exercises
BicepsMuscles located in the upper arm, primarily responsible for flexing the elbow. All Biceps exercises
CoreThe group of trunk muscles across the abdomen, sides, and lower back that stabilize the spine and pelvis and transfer force between the upper and lower body. All Core exercises
Related Back exercises
- Type
- Strength
- Equipment
- Pull-Up Bar
- Primary muscles
- Back, Biceps, Core
- Measured in
- Reps and weight
- Tools
- 1RM Calculator