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Technique

  1. Place yourself under a pullup bar so that it goes from the back to the front.
  2. Grab it with your hands in front of each other.
  3. Pull yourself up until one shoulder touches the bar (that’s one rep), then go back down and pull yourself up on the other side of the bar (that’s a second rep).

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Form tips

  • Resist the twisting motions: aim to keep your body facing forward (perpendicular to the pullup bar).
Logging: Repetitions done on one side.

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Muscles

Strength

Primary

  • Biceps
  • Forearms
  • Back
  • Serratus anterior
  • Chest
  • Biceps brachii (short head)
  • Brachialis
  • Brachioradialis
  • Lower trapezius
  • Serratus anterior
  • Latissimus dorsi
  • Pectoralis minor
  • Rhomboid major
  • Middle trapezius
  • Teres major

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Equipment

Pullup bar
Pullup bar

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Appears in

Joint movements
Elbowflexion
Shoulderdepressionretraction
trains stretches
e084

Pullover

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Behind-the-neck pullup

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Chest-to-bar pullup

Intermediate
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Close grip pullup

Intermediate
e060

Kip clap pullup

Intermediate
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.