Back
Pull-up
Pull-up
Video
Execution (step by step)
1
Overhand grip, slightly wider than shoulder-width.
2
Hang fully extended -- full extension of the lats.
3
Pull your chest to the bar, not your chin.
4
Elbows move straight down and slightly backward.
5
Lower slowly to full extension.
Muscles
Primary
lats
Supporting
bicepsrear deltscore
Programming
| Strength | 4-5 sets x 3-6 reps |
| Hypertrophy | 3-4 sets x 6-12 reps |
| Endurance | 2-3 sets x 12-20 reps |
Alternatives
A custom plan via WhatsApp
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