Pull-ups (Overhand Grip)
Grip the bar slightly wider than shoulders with palms facing away (overhand grip). Hang with core tight and shoulders down, then pull chest to bar by driving elbows toward hips. Lower under control. Builds strong lats, biceps, and rear delts.
Muscles worked
Primary
Secondary
Equipment
How to do it
- Take a slightly wider than shoulder-width overhand grip on the bar or handles.
- Hang with straight elbows and ribs controlled.
- Pull the shoulders down before bending the elbows.
- Drive the elbows toward the ribs until the chin clears the bar or handle line.
- Lower under control to straight elbows without losing shoulder tension.
- Keep the legs quiet and the torso stacked.
Watch for
- Starting each rep by bending the elbows only.
- Cutting the bottom range short.
- Swinging the legs to finish the pull.
Breathing
Exhale as you pull up, inhale as you lower.
Tip
Use assistance or load that lets every rep start from a controlled dead hang.
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