Pull-ups

Purpose

• excellent lat, upper back and bicep developer
• builds vertical pulling strength through a large range of motion
• versatile for both strength and hypertrophy training with technique adjustments

Execution

Hang from a pull-up bar with hands slightly wider than shoulder-width apart, using an overhand grip. Start from a dead hang with arms fully extended.

• pull your body up by driving elbows down and back
• continue pulling until your chin clears the bar
• lower yourself with control back to the starting position
• achieve full extension at the bottom for maximum stretch

For hypertrophy: use body swing to help initiate upward movement when fatigue sets in, focus on controlled negative phases, and perform partial reps in the stretched position. This maximizes effective training volume while emphasizing the lengthened portion of the movement.

For strength: maintain strict form with complete range of motion, no swinging, and controlled tempo throughout the entire movement.

For power: utilize kipping or butterfly-style pull-ups with deliberate body momentum to maximize power output and explosive force development. This technique prioritizes speed and athletic performance over isolated muscle development.