Technique
- Go as high as you can.
- Extend your arms on the way down to work the full range of motion.
- No jumping or kipping.
- Pull your shoulder blades back and drive your elbows back.
- Straight or Hollow-body work the Abs more while the Arch body pullup works the back more.
Muscles
Strength
Primary
- Biceps
- Forearms
- Back
- Serratus anterior
- Chest
Individual muscles
Individual muscles
- Biceps brachii (short head)
- Brachialis
- Brachioradialis
- Lower trapezius
- Serratus anterior
- Latissimus dorsi
- Pectoralis minor
- Rhomboid major
- Middle trapezius
- Teres major
Equipment
Appears in
Joint movements
Progressions
False grip pullup
Intermediate
L-sit pullup
Advanced
Pullover
Intermediate
Rings typewriter pullup
Advanced
Rope climb
Intermediate
Wide pullup
Advanced
Chest-to-bar pullup
Intermediate
Tuck pullup
Intermediate
Wide rings pullup
Advanced
Pullup 360
Intermediate
Regressions
Horizontal row
Novice
Jackknife pullup
Novice
Lat pulldown
Beginner
Half pullup
Intermediate
Pronated grip horizontal row
Novice
Supinated grip horizontal row
Novice
Rings horizontal row
Novice
Variations
Pullup
Intermediate
Band-assisted rings pullup
Novice
Wide pullup
Advanced
Chinup
Intermediate
Close grip pullup
Intermediate
Rings pullup
Intermediate
Pullup eccentric
Novice
Weighted pullup
Intermediate
Band-assisted pullup
Novice
Machine-assisted pullup
Beginner
Wide rings pullup
Advanced
Weighted chinup
Intermediate
Machine-assisted chinup
Beginner
View Similar Exercises
View Similar Exercises
Hanging knees to elbows
Intermediate
90 degrees hang hold
Intermediate
Hanging leg raises toes-to-hands
Intermediate
Wrist-grab one-arm pullup
Intermediate
Band-assisted partial one-arm chinup
Advanced
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