Pull-Ups

BackBodyweightIntermediate

Pull-ups are the ultimate back exercise, targeting the lats, biceps and forearms.

Sets

3-4

Reps

6-12

Rest

90s

Instructions

1
Grip the bar with an overhand grip (palms facing away) slightly wider than shoulder width.
2
Hang with arms fully extended, shoulder blades down and retracted. Engage your core.
3
Pull yourself up by initiating the movement with your lats until your chin clears the bar.
4
Lower yourself in a controlled manner back to the starting position with arms fully extended.

Think about pulling your elbows toward your hips rather than bending your arms.

Avoid swinging, the movement should be strict and controlled.

Use resistance bands for assistance if you can't do a full pull-up yet.

A customized program with exercises tailored to your level and goals.