Technique
- Start from a dead hang with a grip wider than shoulder-width with and the arms fully extended.
- Initiate the pull by depressing and retracting the scapula (pull shoulders down and back)
- Pull your chest toward the bar, leading with the elbows.
- Pause briefly at the top when your chin clears the bar, then lower under control to full extension
- When you start working on this exercise, don’t go too wide directly: go a bit wider than your usual Pullups, then wider the next session, and so on. This will reduce the risk of injury.
Muscles
Strength
Primary
- Back
- Chest
- Biceps
- Forearms
- Serratus anterior
Secondary
- Shoulders
- Triceps
- Rotator cuff
Individual muscles
Individual muscles
- Latissimus dorsi
- Teres major
- Pectoralis major (sternal head)
- Biceps brachii (short head)
- Brachialis
- Brachioradialis
- Lower trapezius
- Serratus anterior
- Pectoralis minor
- Rhomboid major
- Middle trapezius
Equipment
Appears in
Strength
Joint movements
Progressions
Wide L-sit pullup
Advanced
Pullup circle
Advanced
Regressions
Pullup
Intermediate
Neutral grip pullup
Intermediate
Chinup
Intermediate
Rings pullup
Intermediate
Variations
Pullup
Intermediate
Wide rings pullup
Advanced
Band-assisted rings pullup
Novice
Neutral grip pullup
Intermediate
Chinup
Intermediate
Close grip pullup
Intermediate
Rings pullup
Intermediate
Pullup eccentric
Novice
Weighted pullup
Intermediate
Band-assisted pullup
Novice
Machine-assisted pullup
Beginner
Weighted chinup
Intermediate
Machine-assisted chinup
Beginner
View Similar Exercises
View Similar Exercises
Scapula wing
Advanced
Behind-the-neck pullup
Intermediate
Chest-to-bar pullup
Intermediate
Ribs-to-bar pullup
Advanced
Pullover
Intermediate
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