Type: Compound
Primary Muscles: Latissimus dorsi, biceps brachii
Secondary Muscles: Trapezius, rhomboids, posterior deltoids, forearms, core
Exercise Key Form:
1. Hang from a bar with an overhand grip, hands slightly wider than shoulder-width.
2. Pull your chest up toward the bar, driving elbows down and back.
3. Pause with chin above the bar, then lower with control until arms are fully extended.
NASM-CPT Tip: Avoid swinging; keep core tight and move in a controlled manner.
Why This Exercise Is Important:
Pull-ups are a benchmark movement for upper-body strength. They build powerful lats and arms while enhancing grip strength and shoulder stability.
Alternate:
Overhand Pull-Ups, Pronated Pull-Ups
