Exercises

Bodyweight Pull-Ups

What It Is

Lifting your whole body up to a bar is a classic test of upper-body strength. It builds a strong back and a firm grip.

How to Do It

Hang from the bar with straight arms, hands a little wider than your shoulders and palms facing away. Pull your elbows down toward your ribs until your chin clears the bar. Lower yourself slowly until your arms are straight again.

Tips

Pull your shoulders down before you bend your elbows. Squeeze your legs together to stop the swing.

Skill Level

Intermediate. Free-weight lifts, single-leg balance under load, or near-bodyweight strength moves. Form matters.

Type

Strength. Builds muscle and strength with controlled, resisted movement.

Engagement

Bilateral. Each rep works both sides of the body at once.

Primary Muscles

Equipment

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