Pull-up (Normal Grip)
Execution Guide
- Grip the bar with hands slightly wider than shoulder-width, palms facing away.
- Hang with arms fully extended, shoulders packed down and back.
- Pull yourself up by driving your elbows down toward your hips.
- Continue until your chin clears the bar.
- Lower yourself slowly to full arm extension.
Range of Motion
Full dead hang at the bottom to chin above the bar at the top.
Common Mistakes to Avoid
- ×Kipping or swinging to generate momentum
- ×Half reps — not reaching full extension at the bottom
- ×Shrugging the shoulders instead of engaging the lats
Prescription
3Sets
10-15Reps
Rest interval48-72 hours
Goal
Build upper back width and overall pulling strength
Difficulty
Intermediate
Burn (10m)
60-80
Equipment
Pull-up Bar
Anatomy
Primary
Latissimus Dorsi
Secondary
Biceps BrachiiRhomboidsRear DeltoidsCore