Compound upper-body pull
Pull-Up
The pull-up uses bodyweight to train vertical pulling strength. It builds the lats, upper back, arms, and trunk control through a full hanging range of motion.
- Primary muscles
- Lats, Upper back
- Equipment
- Pull-up bar
- Difficulty
- Intermediate
Secondary muscles worked
Biceps, Rear deltoids, Forearms, Core.
Setup
- Grip a pull-up bar slightly wider than shoulder width with palms facing away.
- Start from a controlled dead hang with shoulders active.
- Brace the core and keep legs quiet.
- Look slightly upward without craning the neck.
How to do the Pull-Up
- 1
Set the shoulders
Pull the shoulder blades down before bending the elbows.
- 2
Drive elbows down
Pull your chest toward the bar by driving elbows toward your ribs.
- 3
Reach the top
Finish with chin over the bar or upper chest close to the bar.
- 4
Lower under control
Return to a full hang without dropping tension suddenly.
Common mistakes
- Kipping or swinging when the goal is strict strength.
- Stopping short of a full hang.
- Craning the neck over the bar.
- Letting shoulders shrug hard at the bottom.
Notes by experience level
Beginner
Use assisted pull-ups or slow negatives while building strength.
Intermediate
Add reps before adding external load.
Advanced
Use weighted pull-ups when strict sets of 8-10 are consistent.
Compare this lift
Program the Pull-Up into an adaptive plan and let Kova set your next target.
