compound · Vertical Pull
Pull-Up
Pull-Up is a compound vertical pull movement for lats, using no equipment. It also works biceps, back and forearms. 4 sets of 5-12, 2 min rest.
- Primary muscle
- Lats
- Equipment
- None — bodyweight
- Difficulty
- Advanced
- Sets and reps
- 4 × 5-12
- Rest
- 120s
- Force
- pull
How to do it
- 1Set up
Overhand grip just outside the shoulders, hang with the shoulder blades set.
- 2The cue that matters
Pull the elbows to the ribs, no kipping, control the way down.
- 3Work it
4 sets of 5-12, resting about 2 minutes between them.
Muscles worked
Lats does most of the work. Biceps, back and forearms take the rest.