Pull-up
lats
biceps
rhomboids
trapezius
core
forearms
bodyweight
Setup
Grasp a pull-up bar with an overhand grip, slightly wider than shoulder-width. Hang with your arms fully extended and feet off the floor.
How to perform
- Pull your chest towards the bar by driving your elbows down and back.
- Continue pulling until your chin is over the bar.
- Lower yourself with control until your arms are straight again.
Form cues
- Chest up
- Shoulders down and back
- Engage your core
- Drive elbows down
Common mistakes
- Using momentum (kipping)
- Not using a full range of motion
- Letting shoulders shrug up toward the ears