Exercise · back
Pull-Up
The best bodyweight back builder, developing width through the lats.
Primary muscle
back
Equipment
bodyweight
Difficulty
intermediate
Sets and reps
3-4 sets to near failure
How to perform
- 1Grip the bar slightly wider than shoulder width, palms facing away.
- 2Start from a dead hang with shoulders engaged, not loose.
- 3Pull your chest toward the bar by driving elbows down and back.
- 4Lower under control to a full hang without swinging.
Common mistakes
Using momentum or kipping when training for strength.
Not reaching a full dead hang at the bottom.
Shrugging the shoulders instead of pulling with the back.
Muscles worked
Primary: back. This movement also recruits the arms as supporting muscles.