Back
Pull-ups
The bodyweight standard for upper-body pulling strength — nothing else builds a wide back and strong arms quite like it.
How to perform.
Follow the sequence — setup is half the lift.
Grip the bar slightly wider than shoulder-width with palms facing away from you.
Hang at full extension with arms straight and shoulder blades engaged — not slumped at the bottom.
Pull your shoulder blades down and back, then drive your elbows down toward your ribs.
Continue pulling until your chin clears the bar. Keep your core tight and avoid swinging.
Lower yourself under control all the way back to a dead hang. No drops.
Reset and repeat — every rep starts from a full hang.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Kipping or swinging to cheat reps up.
- Stopping at chin-level with elbows still bent — go to a full hang.
- Shrugging at the bottom and losing shoulder engagement.
- Half-repping the top — get your chin clearly over the bar.
- Skipping the negative — the lowering phase builds most of the strength.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.