Pull-ups
The gold standard of upper-body pulling exercises. Full pull-ups require significant lat, bicep, and upper back strength and are the primary strength goal of the program's first two phases.
LatsBicepsRear ShouldersUpper BackMid TrapsCore
How to Perform
- Hang from a bar with an overhand grip, hands shoulder-width apart.
- Depress your shoulder blades (pull them down and back) before initiating the pull.
- Pull your chest toward the bar by driving your elbows down and back.
- Continue until your chin clears the bar.
- Lower yourself with full control until your arms are completely extended.
Common Mistakes
- Kipping or using momentum rather than pure pulling strength.
- Not fully extending at the bottom — losing the range of motion.
- Shrugging the shoulders upward rather than depressing and retracting the scapulae.
Variants
Pull-ups (full or assisted)
Using a band or partner assistance as a regression when full pull-ups aren't yet possible.
Pull-up AMRAP
As many reps as possible in one set — a density and benchmark set.