KHANFIT
1 · Start
2 · End position

Pull-Up

Pull-Up

BackPull-up barIntermediate
TrapsChestSide deltsFront deltsBicepsForearmsObliquesAbsHip abductorsQuadsAdductorsCalvesTrapsChestSide deltsFront deltsBicepsForearmsObliquesAbsHip abductorsQuadsAdductorsCalves
Front
LatsTrapsUpper backRear deltsTricepsForearmsLower backHip abductorsGlutesHamstringsAdductorsCalvesLatsTrapsUpper backRear deltsTricepsForearmsLower backHip abductorsGlutesHamstringsAdductorsCalves
Back
LatsUpper backBicepsRear deltsForearmsAbs

Primary muscle

Lats + upper back + biceps

Secondary

Rear delts, forearms, core

How to do it

Grip the bar wider than shoulders, palms forward. Pull the shoulder blades down and pull until your chin is over the bar, lower under control to a full hang.

Common mistake

Swinging; half reps; shrugging the shoulders.

Alternative

Band-assisted pull-up (easier) · lat pulldown
Lat PulldownChin-UpInverted Row

Your results

No logs yet. Suggested start: bodyweight, increment 1 reps.

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