Back Exercise Guide
Bodyweight Pull-Up
Target Muscle
Back
Equipment Needed
Pull-Up Bar
Difficulty
Intermediate
Step-by-Step Execution Instructions for Bodyweight Pull-Up
- 1. Overhand Grip Setup: Grasp the pull-up bar with an overhand (pronated) grip slightly wider than shoulder-width in a full dead hang.
- 2. Scapular Engagement: Depress and retract your shoulder blades to pull your shoulders away from your ears before flexing your arms.
- 3. Drive Elbows to Ribs: Pull your chest up toward the bar by driving your elbows down toward your ribs until your chin clears the bar.
- 4. Dead-Hang Eccentric Extension: Lower your body back down under full control over 2-3 seconds until arms are fully extended in a dead hang.
📹 Video Tutorial & Form Guide
Video demonstration courtesy of Calisthenicmovement.
Video demonstration by CalisthenicmovementWatch original on YouTube ↗
For Muscle Mass (Hypertrophy)
Perform 3 to 4 sets of 8 to 12 reps with 90 seconds rest between sets.
For Maximum Strength
Perform 4 to 5 sets of 3 to 6 reps with 3 minutes rest between sets.
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Related Exercises & Targeted Workouts
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Latissimus Dorsi Guide
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Targeted Workout Split
Back Specialization Workout
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Alternative Exercise
Single-Arm Dumbbell Row
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