Pull-ups

Pull-ups — The King of Back Exercises

Pull-ups are considered the fundamental exercise for back development. This bodyweight movement builds back width, pulling strength and upper body endurance. Mastering pull-ups is a rite of passage for every serious lifter.

Muscles Involved

Latissimus dorsi: primary muscle targeted, responsible for back width.
Biceps brachii: elbow flexor, heavily recruited.
Lower trapezius: retracts and depresses the scapulae.
Rhomboids: bring the scapulae closer to the spine.
Brachialis: assists the biceps in elbow flexion.

Step-by-Step Instructions

Step 1 — The Grip

Grip the bar with a pronated grip (palms facing away) slightly wider than shoulder width. Hang with arms fully extended (dead hang), scapulae relaxed.

Step 2 — Initiation

Engage the scapulae by retracting and depressing them. This is the key to activating the lats rather than the biceps.

Step 3 — The Pull

Pull your body upward, bringing your chin above the bar. Think about pulling your elbows down and back.

Step 4 — The Descent

Lower yourself in a controlled manner over 2-3 seconds to full arm extension. Do not drop suddenly.

Sets and Reps

4 sets to maximum reps, aiming for 8-12 reps. If you easily exceed 12, add weight. If you cannot do 5, use assistance bands.

Common Mistakes

Kipping (swinging): using momentum reduces muscular work. Keep the body stable.
Half range of motion: go to full arm extension and bring the chin above the bar.
Chin cheating: do not project the chin toward the bar, bring your chest to it.

Safety Tips

Warm up the shoulders and elbows thoroughly before starting. If you experience shoulder pain, check your grip and mobility. Band-assisted pull-ups are an excellent starting point.

Variations

Chin-ups (supinated grip): biceps emphasis.
Neutral grip pull-ups: increased joint comfort.
Weighted pull-ups: progression with a dip belt.

Who Is This Exercise For?

Pull-ups suit all levels. Beginners use assistance bands or the assisted machine, intermediates work with bodyweight, and advanced lifters add weight to keep progressing.