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Movement · Back

Pull-Up

Hang from a pull-up bar with your palms facing away from you and your arms fully extended. Engage your core and squeeze your shoulder blades together. Pull your body up towards the bar by bending your elbows and bringing your chest towards the bar. Pause at the top of the movement, then slowly lower your body back down to the starting position. Repeat for the desired number of repetitions.

TargetLats
Equipmentbody weight
Body partBack

Technique

How to Perform

  1. 1

    Hang from a pull-up bar with your palms facing away from you and your arms fully extended.

  2. 2

    Engage your core and squeeze your shoulder blades together.

  3. 3

    Pull your body up towards the bar by bending your elbows and bringing your chest towards the bar.

  4. 4

    Pause at the top of the movement, then slowly lower your body back down to the starting position.

  5. 5

    Repeat for the desired number of repetitions.

Muscles worked

Target and supporting

Target

Lats

Secondary

BicepsForearms

Training plans

Found in these plans

No current ScoreDive plan references this exercise.

Move within a comfortable range and use qualified coaching when learning unfamiliar exercises or using equipment. This educational content is not medical advice.