Pull Intermediate
Rank #26 of 100
Pull-Up
An overhand-grip hang pulled until the chin clears the bar — the definitive test of bodyweight back strength.
- Equipment
- Pull-up bar
- Focus
- Hang, row and climb
Muscles worked
- Lats
- Upper Back
- Biceps
- Forearms
How to do it well
- 1 Start from a dead hang with active shoulders.
- 2 Drive the elbows down and back.
- 3 Clear the bar with the chin without kipping.
More pull work
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Intermediate #27
Chin-Up
A supinated-grip pull-up that lets the biceps contribute more, often the first vertical pull a trainee can complete.
Biceps Lats Upper Back
Pull
Intermediate #39
Skin the Cat
A controlled backward roll through the shoulders into a German hang and back, building shoulder mobility and control.
Shoulders Lats Core
Pull
Beginner #25
Australian Row
A horizontal row under a waist-high bar with feet on the floor — the easiest scalable pull for building back strength.
Upper Back Lats Biceps