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Pull-ups (overhand)
advancedpull-up barcompound exercise
Muscles worked
Primary: back
Secondary: biceps, forearms
Correct technique
- 1Grab the bar overhand slightly wider than your shoulders, hang with active shoulders.
- 2Start by pulling your shoulder blades down and together.
- 3Pull up until your chin is over the bar, elbows heading to your ribs.
- 4Lower yourself slowly into a full hang.
Breathing: Exhale as you pull, inhale as you lower.
Common mistakes
- ✕Swinging and kicking with the legs.
- ✕Half reps without a full hang.
Caution if you have pain
If you have pain in your shoulders, choose a gentler variation. In your custom plan we leave it out completely in that case.
Similar exercises
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