This exercise involves gripping a pull-up bar with hands close together and pulling oneself up until the chin is above the bar. It primarily targets the back muscles, particularly the lats, but also engages the biceps and forearms.
Type
Strength
Equipment
No Equipment
Difficulty
Intermediate
Key Benefits
- Targets the back muscles, specifically the lats, rhomboids, and traps
- Engages the biceps and forearms as secondary muscles
- Improves grip strength
- Increases upper body strength and endurance
- Can be modified for different fitness levels by using assistance bands or adding weight
- Helps improve posture and reduce the risk of back pain
How to perform
- Find a pull-up bar and grip it with your palms facing towards you, hands shoulder-width apart.
- Hang from the bar with your arms fully extended and your feet off the ground.
- Engage your core and pull your shoulder blades down and back.
- Bend your elbows and pull your chest towards the bar, keeping your elbows close to your body.
- Pause at the top of the movement and squeeze your shoulder blades together.
- Slowly lower yourself back down to the starting position with control.
- Repeat for desired number of reps.
FRONT VIEW
BACK VIEW
Biceps
Primary
Forearms
Primary
Back
Primary
Traps
Primary