Pull-Up

Intermediate Bodyweight Compound Lats

Grip the bar with palms facing away, just outside shoulder width.
Hang with straight arms, then pull the shoulders down away from your ears to set the shoulder blades.
Brace the abs and cross your ankles behind you so the body does not swing.
Pull your elbows down toward your hips until your chin clears the bar, chest aiming at the bar.
Lower under control for 2-3 seconds until the arms are fully straight.
Do not bounce into the next rep; start again from a dead hang.

Kipping and kicking the legs so the lats barely work.
Cutting the range so the chin never clears the bar or the arms never straighten.
Letting the shoulders ride up to the ears at the bottom because the blades are not set.
Pulling with the elbows flared out instead of driving them down to the hips.

Cannot do one yet? Train 5-second lowering from the top for 4-5 sets.
Hitting 12 clean reps? Add load with a dip belt or a dumbbell squeezed between your feet.
Think about pulling the bar to your chest rather than lifting your chin.

Upper Back Biceps Forearms

Sign up free to log sets & weights, save favorite moves, add your own, and see your strength chart climb week after week.