Pull-ups: overhand Grip
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Strength Training
Upper Body
Calisthenics
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Pull-Up Bar
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Intermediate to Advanced
Overview
Pull-ups are a foundational bodyweight exercise that challenge the upper body and core while building impressive strength, control, and endurance. This vertical pulling movement develops the lats, arms, shoulders, and grip, making it essential for athletes, lifters, and anyone looking to master full-body control.
Muscles Worked
PRIMARY:
Latissimus dorsi (lats)
SECONDARY:
Biceps brachii
Rhomboids
Trapezius
Posterior deltoids
Core and forearms (stabilizers)
STEP-BY-STEP INSTRUCTIONS
Grip the pull-up bar with palms facing away (overhand grip), hands slightly wider than shoulder-width apart.
Hang fully extended with arms straight and feet off the ground, engaging your lats and bracing your core.
Pull your chest up toward the bar by driving your elbows down and back.
Keep your body in a straight line-avoid swinging or kipping.
Pause briefly at the top when your chin clears the bar.
Lower yourself with control back to the starting position, maintaining tension throughout.
Repeat for the desired number of reps.
Benefits
Builds total upper-body pulling strength
Enhances posture and shoulder stability
Develops grip strength and endurance
Trains multiple muscle groups with a single movement
Serves as a benchmark skill for functional fitness
COACHING CUES
Lead with your chest, not your chin
Drive elbows toward your back pockets
Squeeze your glutes and tighten your core to prevent swinging
Exhale as you pull, inhale as you lower
Keep your shoulders away from your ears
Notes
Whether you're chasing your first pull-up or refining strict reps, this movement is a true test of upper body control and strength-and a powerful tool for long-term athletic development.