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The Better Me

Exercise atlas

Pull-up bar exercise

Pull-up

Pull the arms down from overhead to train the lats and upper back. Pull the chest toward the bar by driving the elbows down, then lower to full reach.

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Movement
Vertical pull
Difficulty
Intermediate
Mechanics
Compound
Posture
Standing

Muscles involved

Primary

Lats

Equipment and setup

Required: Pull-up bar.

  • Reach overhead with a stable grip.
  • Set the shoulders away from the ears.

How to perform the movement

  1. Drive the elbows down toward the ribs.
  2. Pause at the strongest position.
  3. Return to a long controlled reach.

Technique cues

  • Lead with the elbows.
  • Avoid swinging the torso.

Interactive preview

Movement guide

Rest position preview for Pull-up

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