- Primary muscles
- Lats
- Secondary muscles
- Abdominals, Forearms, Middle back
- Equipment
- Other equipment
- Difficulty
- Beginner
- Category
- Strength
- Mechanic
- Compound
Movement notes
- Set up your chosen assistance so it supports you securely at the pull-up bar. Adjust the level of help to match your strength and keep the setup stable before you begin.
- Place one knee or foot into the support, making sure you are balanced and secure. Take a medium to wide grip on the bar. This will be your starting position.
- Pull yourself upward by contracting the lats as you flex the elbow. The elbow should be driven to your side. Pull to the front, attempting to get your chin over the bar. Avoid swinging or jerking movements.
- After a brief pause, return to the starting position.
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