The pull-up is a multijoint bodyweight exercise that builds strength and muscle in the upper back, biceps, and core. It is often used as a measurement tool in military or tactical fitness tests, and is an excellent gauge of "relative strength" which is strength in relation to body weight.
- Strengthens the muscles of the lats (latissimus dorsi), biceps, upper back, core, and grip
- Requires no equipment other than a bar
- Can build absolute strength for low reps, or strength endurance for higher reps
- Easy to alter grip style and width to target different muscles or rep ranges
- Take a wide grip on a pull-up bar, hanging freely with your arms extended. This will be your starting position.
- Pull yourself up by flexing the elbows and adducting the glenohumeral joint. Do not swing or use momentum to complete the movement. Attempt to get your chin above your hands.
- Pause at the top of the motion before lowering yourself to the starting position.