Pull-up
Use your bodyweight to pull down/up. Pull down to the upper chest (or pull yourself up). Typically performed with a pronated (overhand) grip, which emphasizes the lats and upper back. No equipment is needed. Build a wider/thicker back and better posture.
Basic Info
- Primary Muscle Group
- Back
- Detailed Muscles
- Lats / Trapezius / Rhomboids / Biceps
- Equipment
- Bodyweight
- Also Known As
- 懸垂 / pull up / チンニング(順手)
How to Perform
- Keep your chest up and shoulders down.
- Drive with the elbows to load the target muscles.
- Control the return phase without dropping the weight.
Form Tips
- Do not overextend your lower back
- Keep shoulders from rolling forward
- Do not yank the weight
Pro Tips
- Focus on pulling with your back rather than your arms.
- If momentum increases, reduce load one step.
Rep Guide
General guidelines. Adjust based on your goal, experience, and condition.
- Strength: 1-5 reps
- Hypertrophy: 6-12 reps
- Endurance: 13-20 reps
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