Library
Intermediate
strength
Pull-Up
Vertical pull that builds lat width, upper-back strength, and grip.
Muscles targeted
White = primary movers · gray = assisting muscles
Front
Back
Backprimary
100%Shoulderssecondary
45%Armssecondary
45%BackArmsShoulders
Form guide
Position-by-position cues — train the pattern before you load it.
01
Position 1
Hang from a bar with a pronated grip, hands slightly wider than shoulders.
02
Position 2
Depress scapulae, then pull elbows down toward the hips.
03
Position 3
Clear the bar with your chin; control the descent to full hang.
Coach cues
- · Use bands or an assisted machine if full reps are not yet available.
- · Avoid kipping unless training specifically for it.