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Pull-ups are an upper-body pulling exercise where you hang from a bar and pull your chin above it using your back and arm strength. They primarily build the latissimus dorsi, the large muscles of your back, along with the biceps, rear shoulders, and the muscles between your shoulder blades, while your core stays engaged. Grip the bar slightly wider than shoulder-width with palms facing away, hang with arms extended, then pull your elbows down and back to bring your chest toward the bar. Lead with your chest, squeeze your shoulder blades together, and avoid swinging or kipping if you are training strict strength. Lower yourself under control to a full hang each rep. Use a band or assisted machine if you are building up to your first rep. Pull-ups are one of the best measures and builders of upper-body pulling strength.

Exercise descriptions were generated with AI. Always consult a qualified professional before starting a new training program.