Pull
Pull-Up
What it works
Mainly: Lats. Also: Biceps, Grip, Core.
Setup
Hang from the bar with hands a little wider than shoulders, shoulders pulled down out of the ears before you move.
How it goes
Pull until your chin clears the bar, leading with the elbows down and back, then lower all the way to straight arms.
Two things people get wrong
- Kipping and swinging when the reps get hard — stop the set instead.
- Half reps from a bent-arm hang.
If the kit’s busy
Assisted pull-up machine, band-assisted reps, or slow lowering from the top.
Also written as: Pull-Ups, Weighted Pull-Ups, Pull-Ups or Lat Pulldown
In these programmes
These are setup and execution cues, not coaching. If something hurts, stop — and if you're training around an injury or a health condition, get a professional's eyes on it first.