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Technique

  1. Hang from a bar with a wide grip.
  2. Pull up on one arm while keeping the other arm straight the whole time. Aim to get your chin over the bar at the top.
  3. Slowly reverse the movement to return to the starting position.
  4. Repeat on the other side.
Logging: Repetitions done on one side.

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Muscles

Strength

Primary

  • Back
  • Biceps
  • Forearms

Secondary

  • Chest
  • Serratus anterior
  • Shoulders
  • Triceps
  • Rotator cuff
  • Latissimus dorsi
  • Teres major
  • Biceps brachii (short head)
  • Brachialis
  • Brachioradialis
  • Lower trapezius
  • Serratus anterior
  • Pectoralis minor
  • Rhomboid major
  • Middle trapezius
  • Pectoralis major (sternal head)

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Equipment

Pullup bar
Pullup bar

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Appears in

Calisthenics skills
Joint movements
Elbowflexion
Shoulderadductionextension downward
trains stretches

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Regressions

e024

Bar typewriter pullup

Elite
e08f

Rings archer pullup

Elite
e0dl

Wide L-sit pullup

Advanced
e118

Pullup circle

Advanced
e086

Bar typewriter

Advanced
e0u3

Commando pullup

Intermediate
e0dn

Wide pullup

Advanced
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.