Pull-ups

1️⃣ Targeted Muscles

• Primary: Upper back (latissimus dorsi)
• Secondary: Biceps, rear deltoids, core

2️⃣ Why Are Pull-Ups So Effective?

• One of the best bodyweight exercises for upper body strength
• Builds a wide, V-shaped back for an aesthetic physique
• Engages multiple muscles simultaneously for functional strength
• Improves grip strength, benefiting other lifts like deadlifts and rows

3️⃣ Proper Execution

1. Starting Position:

• Grab a pull-up bar with an overhand grip, slightly wider than shoulder-width
• Hang with arms fully extended and engage your core

2. Pulling Yourself Up:

• Pull your chest toward the bar by engaging your back and biceps
• Keep your elbows close to your body for maximum efficiency
• Try to get your chin above the bar

3. Lowering Yourself Down:

• Slowly lower yourself back to a fully extended position
• Keep control to maximize muscle activation and prevent swinging

🔥 Pro Tip: Focus on pulling your elbows down and back instead of just thinking about lifting yourself up. This ensures proper back engagement!

4️⃣ Common Mistakes & How to Avoid Them

❌ Using momentum (tipping) – Use strict form for full muscle activation.
❌ Not fully extending at the bottom – Go all the way down for a full range of motion.
❌ Shrugging shoulders up – Keep them down to avoid neck and shoulder strain.

5️⃣ Pros & Cons

✅ Best bodyweight exercise for back and biceps
✅ Requires minimal equipment—just a bar!
✅ Strengthens grip, core, and stabilizers
❌ Can be challenging for beginners—assistance bands or negative reps can help
❌ Requires proper shoulder mobility to avoid discomfort

---

Want to master the perfect pull-up?

📸 Pictures/Videos → coming soon

---