Pull-ups

Maximum lat stimulus; add weight as you progress.

• Compound
• Bodyweight
• Intermediate

How to do it

• Start by depressing your shoulder blades
• Pull with your elbows towards your ribs
• Chest towards the bar, no swinging
• Stretch out fully at the bottom without losing tension

Sets, reps and tempo

Ranges: 5–12 reps · 1–2 RIR (add weight if you have reps to spare)

Tempo: Pull for 1 s until your chin clears the bar, lower for 2–3 s in full control

Common mistakes

• Kipping to get up
• A partial range without extending fully at the bottom
• Shrugging your shoulders instead of starting with your shoulder blades

Muscles worked

Primary

• Lats
• Back

Secondary

• Biceps
• Forearm

Alternatives

• Lat Pulldown
• Neutral / Close-Grip Pulldown
• Single-Arm Dumbbell Row