How to perform it
- Grip the pull-up bar with your hands wider than shoulder-width apart using an overhand grip.
- At the start of each repetition, keep your arms extended, body aligned, and abs engaged.
- Stabilize your shoulders before beginning the pull, avoiding excessive shrugging toward your neck.
- Pull your body upward with control, bringing your chest toward the bar.
- During the main phase of the movement, focus on using your back while directing your elbows down and back.
- Rise as high as you can with good technique, without swinging or using excessive momentum.
- Then lower yourself slowly until your arms are almost fully extended, maintaining control.
- Exhale as you pull up and inhale as you lower, repeating each repetition with proper technique and stability.
What you should feel
Greater activation of the back, especially the latissimus dorsi, with assistance from the biceps, shoulders, and core. Strong upper-body contraction, without pain in the shoulders, elbows, or lower back.
Groups mentioned in the description
Exercise questions
Grip the pull-up bar with your hands wider than shoulder-width apart using an overhand grip. At the start of each repetition, keep your arms extended, body aligned, and abs engaged. Stabilize your shoulders before beginning the pull, avoiding excessive shrugging toward your neck. Pull your body upward with control, bringing your chest toward the bar. During the main phase of the movement, focus on using your back while directing your elbows down and back. Rise as high as you can with good technique, without swinging or using excessive momentum. Then lower yourself slowly until your arms are almost fully extended, maintaining control. Exhale as you pull up and inhale as you lower, repeating each repetition with proper technique and stability.
Bodyweight pulling movement toward the bar that works the core, biceps, shoulders, and back while controlling the torso and shoulder blades.
Greater activation of the back, especially the latissimus dorsi, with assistance from the biceps, shoulders, and core. Strong upper-body contraction, without pain in the shoulders, elbows, or lower back.
The guidance above organizes the content from the Athletic Station exercise base. Adapt the movement to your individual condition and stop if you experience pain.