Pull-Up
Vertical pulling with bodyweight: the gold standard for back width.
- Sets
- 4
- Reps
- 5-10
- Rest
- 120 s
- Difficulty
- Advanced
BodyweightSecondary muscles: Arms, Shoulders, Core
Demonstration
Targeted Muscles
How to Perform
- 01Grip the bar slightly wider than shoulder-width with palms facing forward.
- 02Initiate the movement by pulling your shoulder blades down.
- 03Pull yourself up until your chin clears the bar.
- 04Lower under control until your arms are fully extended.
Form Tips
- No swinging; keep your core tight and legs still.
- If you cannot do one yet, start with band assistance or negative reps.